Calorie & TDEE Calculator
Daily calories to lose, maintain or gain weight · free, no signup
Free Calorie Calculator — BMR, TDEE and Daily Calories for Your Goal
Your body burns calories even at rest — your basal metabolic rate (BMR) — and burns more through movement. Multiply BMR by an activity factor and you get your total daily energy expenditure (TDEE): the calories you need to maintain your weight. Eat less than that to lose weight, more to gain.
This calculator uses the Mifflin-St Jeor equation, considered one of the most accurate for most adults. Enter your sex, age, height, weight and activity level and it returns your BMR, your maintenance calories, targets for gentle and aggressive weight loss and weight gain, and a simple macronutrient guide. Metric and imperial units are supported.
Key features
BMR and TDEE
Resting calories and total daily calories.
Goal targets
Calories to lose 0.25, 0.5 or 1 kg (or 0.5–2 lb) per week, or to gain.
Macro guide
A balanced protein, carb and fat split in grams.
Metric and imperial
Enter kg/cm or lb/inches.
How to use it
- Choose your unit system and sex.
- Enter your age, height and weight.
- Select your activity level.
- Read your maintenance calories and goal targets.
Worked example
Example
Male, 30 years, 180 cm, 80 kg, moderately active BMR = 1,780 kcal TDEE = 2,759 kcal/day To lose about 0.5 kg per week: ≈ 2,259 kcal/day
Who uses this tool
People losing or gaining weight
Set a realistic daily calorie target.
Athletes and gym-goers
Fuel training and recovery properly.
Health coaches
Get a quick starting estimate for clients.
Tips for the best results
- Treat the result as a starting point and adjust after 2–3 weeks.
- Do not go below about 1,200 (women) or 1,500 (men) kcal without medical advice.
- Prioritise protein and whole foods.
- Track your weight weekly, not daily.
Common mistakes to avoid
- Overestimating activity level, which inflates the target.
- Cutting calories too aggressively.
- Ignoring that estimates can be 10% off for individuals.
Why use AZRS QuickFix?
It is 100% free, needs no signup and has no watermark or usage limits. The tool runs in your browser, so what you type stays on your device, and it works on phones, tablets and desktops. New tools are added every week — bookmark this page or browse the full QuickFix toolbox.
Frequently asked questions
What is BMR?
Basal metabolic rate — the calories your body burns at complete rest.
What is TDEE?
Total daily energy expenditure — BMR multiplied by your activity level.
How many calories should I eat to lose weight?
Roughly 500 fewer than your TDEE gives about 0.5 kg (1 lb) a week.
Which formula does it use?
Mifflin-St Jeor, widely recommended for adults.
Is this medical advice?
No. Consult a doctor or dietitian before major diet changes.
Is it free?
Yes.