KLOORAHow Many Calories Should I Eat a Day? (TDEE Calculator)
Published 2 November 2026 by Kloora Tools
Quick answer: use the free Calorie Calculator to estimate your daily calorie needs for maintaining, losing or gaining weight. It runs in your browser, so nothing you enter is uploaded or stored, and there is no signup.
What is the Calorie Calculator?
Estimate your daily calorie needs for maintaining, losing or gaining weight. People often search for it as "calorie calculator", "tdee calculator" or "daily calorie needs". This free version works on any phone or computer and needs no download.
How to use the Calorie Calculator
- Open the Calorie Calculator.
- Enter your values in the fields.
- The results update instantly as you type.
- Note or copy the numbers you need.
How it works
Your basal metabolic rate comes from the Mifflin-St Jeor equation: 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5 for men or - 161 for women. It is multiplied by an activity factor from 1.2 to 1.9 to give your daily calories to maintain weight. Subtract about 500 to lose roughly half a kilo a week, or add 500 to gain.
Worked example
- Input: Age (years): 30; Sex: Male; Height (cm): 175; Weight (kg): 70; Activity: Moderate, 3 to 5 days
- Result: BMR (at rest): 1,649 kcal; Maintain weight: 2,556 kcal; Lose about 0.5 kg a week: 2,056 kcal; Gain about 0.5 kg a week: 3,056 kcal
Common uses
- Set a calorie target for fat loss or muscle gain
- See how activity level changes what you can eat
- Plan meals with a realistic daily budget
Second worked example
Here is the same tool with larger numbers, so you can see how the result scales.
- Input: Age (years): 30; Sex: Male; Height (cm): 262.5; Weight (kg): 105; Activity: Moderate, 3 to 5 days
- Result: BMR (at rest): 2,546 kcal; Maintain weight: 3,946 kcal; Lose about 0.5 kg a week: 3,446 kcal; Gain about 0.5 kg a week: 4,446 kcal
Tips for the best result
- Measure yourself the same way each time, ideally in the morning and before eating.
- Use the result as a guide and look at the trend over weeks, not a single day.
- Choose the activity level honestly, because most people overestimate it.
- Talk to a doctor or a qualified coach before making big changes to diet or training.
Common mistakes to avoid
- Entering pounds or inches in a field that expects kilograms or centimetres.
- Treating an estimate as a medical diagnosis.
- Comparing your result with someone of a different age, sex or build.
- Changing several things at once, so you cannot tell what worked.
Calorie Calculator compared with doing it by hand
| Calorie Calculator | By hand or in a spreadsheet | |
|---|---|---|
| Speed | Instant, results update as you type | Slow, you rebuild the steps each time |
| Accuracy | Same standard method every time | Easy to slip on a formula or a unit |
| Privacy | Runs in your browser, nothing uploaded | Depends on the software you use |
| Cost | Free, no signup | Free or paid software needed |
Try it now
Open the Calorie Calculator and try your own numbers or text. If it helps, share it with someone who needs it.
Frequently asked questions
How are calories calculated?
The tool estimates your basal metabolic rate with the Mifflin-St Jeor formula and multiplies it by your activity level.
How many calories to lose weight?
A common plan is about 500 fewer calories a day than your maintenance level, which is roughly half a kilo a week.
What does the Calorie Calculator do?
Estimate your daily calorie needs for maintaining, losing or gaining weight.
How do I use the Calorie Calculator?
1. Enter your values in the fields. 2. The results update instantly as you type. 3. Note or copy the numbers you need.
Is my data safe when I use the Calorie Calculator?
Yes. Everything runs in your browser on your own device. Nothing you type or choose is uploaded, stored or shared, and no AI service is used.
Does the Calorie Calculator work on a phone?
Yes. It works on phones, tablets and computers in any modern browser, with nothing to install.
Do I need an account or a payment to use the Calorie Calculator?
No. It is free, has no daily limit, no watermark and needs no signup.
What information does the Calorie Calculator need?
You enter: Age (years), Sex, Height (cm), Weight (kg), Activity. The results update instantly as you change any value.
How does the Calorie Calculator work?
Your basal metabolic rate comes from the Mifflin-St Jeor equation: 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5 for men or - 161 for women.
Can I use this for "tdee calculator"?
Yes. The Calorie Calculator is built for exactly that, and it also answers searches such as "calorie calculator" and "daily calorie needs".
How accurate is the Calorie Calculator?
It uses the standard method and shows results to a sensible precision. For legal, medical, financial or safety decisions, confirm important numbers with a qualified professional.
Where can I find more free tools like the Calorie Calculator?
Kloora Tools has over 150 free tools for CVs, PDFs, images, Urdu, calculators and everyday tasks. Browse them all from the home page.
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