Diet & Calorie Calculators

Free, science-based calculators to work out your daily calorie needs, BMR, TDEE, calorie deficit, and more. Plan your diet for weight loss, maintenance, or gain — no sign-up, no limits.

Our diet calculators use trusted formulas such as Mifflin-St Jeor for BMR and total daily energy expenditure (TDEE). Each tool is designed to answer one thing clearly: from “how many calories do I need?” to “how many calories did I burn?” or “what’s my waist-to-hip ratio?”. Pick a calculator below and get a result in seconds.

Not sure where to start? Find your calculator in 2 clicks.

Which calculator do I need?

Why use our calculators?

We base our calorie and BMR calculations on the Mifflin-St Jeor equation, which is widely used in research and clinical practice and is one of the most accurate methods for estimating resting metabolic rate. According to the World Health Organization, planning your diet around your energy needs supports healthy weight and better nutrition. Our calculators give you numbers you can use as a starting point; for personalised advice, always consult a doctor or dietitian.

Our calculators

Each tool has a short description and a link to the full calculator. All are free and work in metric units (kg, cm).

Calorie calculator

Find your daily calorie needs in one go: calories to maintain weight, lose weight (with a safe 15–20% deficit range), or gain weight (with a small surplus). Uses BMR (Mifflin-St Jeor) and your activity level. One form, all three goals — no need to switch tools.

Use calorie calculator →

TDEE calculator

Your total daily energy expenditure (TDEE) is how many calories you burn per day, including rest and activity. This calculator gives you that number from your BMR and activity level. Use it as the first step for any diet plan — then pair it with our calorie deficit calculator for weight loss.

Use TDEE calculator →

Protein, carbs & fat

Get your daily protein, carbs and fat targets in grams. Choose balanced, high-protein, low-carb or keto; we split your calorie target into macros. Use your calories from our calorie or TDEE calculator, or enter them if you already have a target.

Get my targets →

BMR calculator

Your basal metabolic rate (BMR) is the calories your body burns at rest. Our BMR calculator uses the Mifflin-St Jeor formula. BMR is the foundation for TDEE and all calorie-need calculators — useful when you want to understand your resting metabolism alone.

Use BMR calculator →

Calorie deficit calculator

Get a daily calorie target for weight loss. Enter your details and choose a deficit (15%, 20%, or 25% of your TDEE). The calculator shows how many calories to eat per day and how much you’re cutting. Safe, percentage-based deficits that scale with your size and activity.

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Calorie burn calculator

Estimate calories burned during exercise: walking, running, cycling, swimming, HIIT, and more. Enter your weight, activity type, and duration to get an approximate burn. Handy for balancing intake and activity or seeing the impact of a single workout.

Use calorie burn calculator →

Product calorie calculator

Calculate calories in a product or whole meal. Enter kcal per 100 g and the amount in grams; add multiple products to get a meal total. Works as a food calorie calculator and meal calorie calculator — no app required.

Use product calorie calculator →

BMI calculator

Check your body mass index (BMI) from your height and weight. Get your BMI category (underweight, normal weight, overweight, or obesity) using WHO ranges. Quick screening tool for adults — use alongside other measures like WHR for a fuller picture.

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WHR calculator

Your waist-to-hip ratio (WHR) reflects body fat distribution and health risk. Enter waist and hip circumference in cm and your sex; get your WHR and a category (healthy, increased risk, or high risk) based on WHO-style guidelines. Simple screening — not a replacement for medical advice.

Use WHR calculator →

Calorie table

Searchable calorie table with hundreds of foods: kcal per 100 g and key nutrients. Filter by category, find products quickly, and use it with our calorie calculator or deficit calculator to plan meals and stay within your daily target.

Open calorie table →

Learn more: BMR formulas explained (Mifflin-St Jeor vs Harris-Benedict) · BMI limitations and why waist matters.

Where to start?

Not sure which tool to use? Start with daily calorie needs, then add deficit or food lookup.

How to use the calculators

Choose a calculator — pick the one that matches your goal (daily calories, deficit, burn, BMI, WHR, or product/meal calories).
Enter your data — weight, height, age, sex, activity level, or measurements, depending on the tool. All use metric units (kg, cm).
Get your result — click Calculate and read your result. Most tools offer a “Copy results” button.
Use the result — plan your diet, set a calorie target, or track intake using the calorie table and product calculator.

Important: These calculators are for information only. They do not replace advice from a doctor or dietitian. If you are pregnant, breastfeeding, or have a medical condition, seek professional guidance.

Example: planning for weight loss

Step 1. Use our calorie calculator or TDEE calculator to get your maintenance calories (how many calories to maintain your current weight).

Step 2. Use our calorie deficit calculator to set a daily target for weight loss (e.g. 15–20% deficit).

Step 3. Use the product calorie calculator or calorie table to plan meals and stay within that target.

Example: maintaining weight

Use the calorie calculator or TDEE calculator to get your maintenance calories. Eat around that number each day and use the calorie table or product calculator to keep an eye on intake if needed.

Frequently asked questions

We offer a calorie calculator (daily needs for maintain/lose/gain), TDEE calculator, BMR calculator, calorie deficit calculator, calorie burn calculator, product calorie calculator, BMI calculator, WHR calculator, and a searchable calorie table. All use scientific formulas and are free with no sign-up.

Yes. All our diet and calorie calculators are free and do not require registration. You can use them as often as you like.

Our BMR and TDEE calculators use the Mifflin-St Jeor equation, which is widely used in research; typical accuracy is around 90–95% for most adults. Activity level is an estimate. Results are for guidance only and do not replace advice from a doctor or dietitian.

Recalculate when your weight has changed noticeably (e.g. by 5 kg or more), when your activity level changes, or every 3–6 months if you are tracking over time. As you lose weight, your TDEE tends to fall, so updating your numbers keeps your targets relevant.

Calorie and energy needs change during pregnancy and breastfeeding. Our tools are not designed for these situations. Please consult a doctor or dietitian for personalised advice.

First use the calorie calculator or TDEE calculator to get your maintenance calories. Then use the calorie deficit calculator to set a daily target for weight loss (e.g. 15–20% deficit). Use the product calorie calculator or calorie table to plan meals within that target.