DocomintCalorie Calculator
Calculate daily calorie needs from BMR and activity level, with weight loss/gain targets.
Multiplies BMR (calories burned at rest) by an activity factor — sedentary through very active — to estimate total daily energy expenditure (TDEE), the maintenance calorie level where weight stays stable. Also shows the standard ±500 cal/day adjustment for roughly half a kilogram of weekly weight change in either direction.
Example: A moderately active 30-year-old man (70kg, 175cm) has a maintenance level of about 2,594 calories/day — eating 500 less (2,094) targets roughly 0.5kg/week of weight loss; eating 500 more (3,094) targets the same rate of gain.
How it works
- Enter your gender, weight, height, age, and activity level
- Press Calculate
- Your maintenance calories, plus mild deficit/surplus targets, appear instantly, computed on your device
Frequently asked questions
How accurate are calorie calculators?
They provide a reasonable starting estimate, typically within 10-20% of an individual's actual needs — true metabolic rate varies by genetics, muscle mass, and other factors a formula can't measure. Treat the result as a starting point to adjust based on real-world weight change over a few weeks.
What activity level should I pick?
Be conservative — most people overestimate their activity level. "Sedentary" fits a desk job with little exercise; "Moderate" fits regular exercise 3-5 days a week; reserve "Very active" for daily intense training or physically demanding work.
Is my numbers uploaded anywhere?
No — Calorie Calculator runs entirely in your browser using JavaScript/WebAssembly. Your numbers is never sent to a server.