Calculators
About the Calorie Calculator
The Calorie Calculator is a free online calculator from Toolbench. Daily calories to maintain, lose or gain weight. Enter your numbers and the answer — with the formula used — updates as you type.
- Category
- Calculators
- Price
- Free
- Account
- Not required
- Runs
- Entirely in your browser
How to use the Calorie Calculator
- Enter the values (units, sex, age, activity).
- Read the result — it updates as you type.
- Check the breakdown rows to see exactly how it was calculated.
Worked example
| Units | Metric (kg, cm) |
|---|---|
| Sex | Female |
| Age | 30 |
| Weight (kg) | 70 |
| Height (cm) | 170 |
| Activity | Light (1–3 days/week) |
| Maintain weight | 1,996 kcal/day |
| Mild loss (≈0.25 kg / 0.5 lb per week) | 1,746 kcal/day |
| Weight loss (≈0.5 kg / 1 lb per week) | 1,496 kcal/day |
| Extreme loss (≈1 kg / 2 lb per week) | 996 kcal/day (below recommended minimum) |
| Mild gain (≈0.25 kg / 0.5 lb per week) | 2,246 kcal/day |
| Weight gain (≈0.5 kg / 1 lb per week) | 2,496 kcal/day |
Formula: Daily calories start from BMR (Mifflin–St Jeor), multiplied by an activity factor to get maintenance calories; about 500 kcal/day below maintenance loses roughly 0.5 kg (1 lb) per week.
Inputs
| Units | Metric (kg, cm) · Imperial (lb, in) |
|---|---|
| Sex | Female · Male |
| Age | Default: 30 |
| Activity | Sedentary (little or no exercise) · Light (1–3 days/week) · Moderate (3–5 days/week) · Very active (6–7 days/week) · Extra active (physical job + training) |
Privacy
Everything runs in your browser: what you type or paste is processed by JavaScript on your device, not on a server. If you are signed out, nothing is saved at all. If you sign in with Google, your inputs and settings are saved privately to your account so they sync across devices.
Frequently asked questions
Is the Calorie Calculator free?
Yes. Calorie Calculator is completely free with no sign-up, no usage limits and no watermarks.
Is my data private?
Yes. The Calorie Calculator processes everything in your browser. Signed out, nothing is saved; signed in, your inputs sync privately to your own account.
How does the calorie calculation work?
Daily calories start from BMR (Mifflin–St Jeor), multiplied by an activity factor to get maintenance calories; about 500 kcal/day below maintenance loses roughly 0.5 kg (1 lb) per week.
Does it work on my phone?
Yes. Toolbench runs in any modern browser on desktop, tablet or phone — there is nothing to install.
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