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Calorie Calculator

Estimate how many calories you need a day (BMR and TDEE) to lose, maintain or gain weight, with a protein, carb and fat split. Metric or imperial.

  • No uploads
  • No limits
  • No signup
cm
kg
Daily calories for your goal1,996 kcal
Maintenance (TDEE)1,996 kcal
BMR (at rest)1,452 kcal

Macros per day

Protein150 g
Carbohydrates200 g
Fat67 g

These are estimates for healthy adults, not medical advice. If you are pregnant, breastfeeding, under 18 or have a health condition, talk to a doctor or dietitian before changing what you eat.

Input:
Height & weight
Output:
Calories
Runs on:
Your device
Size limit:
None
Account:
Not needed

How to use Calorie Calculator

  1. Enter your details

    Pick metric or imperial units, then enter your sex, age, height and weight.

  2. Choose activity and goal

    Select how active you are and whether you want to lose, keep or gain weight, and how fast.

  3. Read your calories and macros

    See your resting calories (BMR), your maintenance calories (TDEE), the daily target for your goal and how many grams of protein, carbs and fat that is.

Why Calorie Calculator on Toolshed

  • No uploads

    Everything runs in this browser tab. Your files never leave your device.

  • No limits

    No file-size caps, no daily quotas. Process as much as your device can handle.

  • No signup

    No account, no email, no watermark.

Frequently asked questions

Which formula should I use?

Mifflin-St Jeor is the default because studies find it the most accurate for most adults today. The revised Harris-Benedict equation is older and usually gives a slightly higher number. Both only estimate; your real needs can differ by about 10%.

Which activity level fits me?

Count both exercise and daily movement. Office work with no workouts is sedentary; a few workouts a week is light or moderate; hard training most days or a physical job is active. When in doubt, pick the lower level and adjust after a few weeks.

How fast can I safely lose weight?

Around 0.25 to 0.5 kg (0.5 to 1 lb) a week is a common, sustainable pace. Losing 1 kg of fat takes roughly 7,700 kcal, so 0.5 kg a week means eating about 550 kcal a day below maintenance.

How are the macros calculated?

The daily target is split by the chosen percentages, then converted to grams at 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat. Everything runs in your browser; nothing you enter is sent anywhere.

Are my files uploaded anywhere?

No. Calorie Calculator runs entirely in your browser. Your files are processed on your device and are never sent to a server.

Is there a file size limit?

No fixed limit. The only limit is your device's memory. Very large files work best in a desktop browser.