Calorie CalculatorNEW
Estimate your daily calorie target, protein, fat and carbs
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AllFreeTool is a free online calorie calculator that estimates your basal metabolic rate with the Mifflin-St Jeor formula, turns that into a daily energy expenditure figure using your activity level, and then suggests a daily intake for your goal. It also splits the target into protein, carbohydrate and fat amounts. The whole calculation is done locally, so your body details are never uploaded.
Use it as a starting point for understanding how much energy your body uses, whether you want to lose weight, maintain it, or build it up. Nutrition numbers are general references, so if you have a medical condition, are pregnant, or are training for competition, talk to a doctor or a dietitian before changing what you eat.
Why use Calorie Calculator on AllFreeTool?
BMR and TDEE
Get your basal metabolic rate and your estimated total daily energy expenditure side by side.
Three Goals
Choose to lose weight, maintain your current weight, or gain, and see the suggested intake.
Macro Split
See recommended protein, carbohydrate and fat amounts, expressed per kilogram of body weight.
Local Calculation
Your age, height and weight are used on your own device and never sent to a server.
How to use Calorie Calculator
Enter Body Details
Choose gender and fill in age, height in centimetres and weight in kilograms.
Set Goal Details
Pick the activity level that matches your week, then select your goal.
Review the Numbers
Read the BMR, daily expenditure, suggested intake and macro breakdown.
Common questions
How is your daily calorie need worked out?＋
First the basal metabolic rate is computed with the Mifflin-St Jeor equation, which uses gender, age, height and weight. That figure is then multiplied by an activity factor ranging from 1.2 for a sedentary week up to 1.725 for manual work or athlete training, giving the total daily energy expenditure.
What do the macro suggestions mean?＋
The recommended daily intake is split into protein, carbohydrate and fat, and each amount is also expressed per kilogram of body weight so you can scale it to your own size. These are general population references and not a prescription from a nutritionist.
How much should I change my intake to?＋
The tool applies a moderate adjustment around your maintenance figure rather than an extreme one, which is the usual starting point people are advised to use. Big jumps tend to be hard to sustain and are best discussed with a professional, especially if you have a health condition.
Is my personal information uploaded?＋
No. The arithmetic runs entirely inside your browser, so your gender, age, height and weight are never transmitted or stored. There is no account involved, and the page keeps working without a network connection.