Free calorie calculator (BMR + TDEE) with a safe weight-loss target. No sign-up, no ads. Result in 10 seconds.
A formula is only a starting point — it can be off by hundreds of kcal. Bilberry logs meals from a photo, measures your real metabolism from your weight trend and adjusts the target every week. 14 days of the full version free, no card.
Try Bilberry →We use the Mifflin-St Jeor formula — the best-validated equation for basal metabolic rate (BMR) — multiplied by an activity factor (PAL). The weight-loss target comes from a safe rate of 0.25–0.75% of body weight per week (1 kg of fat ≈ 7700 kcal), and the suggested macros from simple, proven rules: protein ~1.8 g/kg, fat ~27% of energy, the rest carbs. The full step-by-step is in our guide on how many calories a day to lose weight.
Every formula — including this one — is a population average and is individually off by 10–20% (at 1800 kcal that's up to ±300 kcal a day). Your true needs only show in the data: what you actually eat vs how your weight trend moves. That's why in the Bilberry app your calorie target is adaptive — it re-tunes every week to your measured metabolism instead of trusting a formula.
Is this calorie calculator free? Yes — no sign-up, no ads and no limits. It's part of the Bilberry app but works independently of it.
What are TDEE and BMR? BMR is the energy your body uses at full rest; TDEE is your total daily need — BMR plus everyday movement, digestion and training. Eating "at maintenance" means eating roughly your TDEE.
How many calories a day to lose weight? Safely: TDEE minus a deficit matching a loss of 0.25–0.75% of body weight per week. The calculator works it out; details and the traps of large deficits are in how many calories a day to lose weight.
How accurate is the result? Like any formula, it's an estimate (±10–20%). Treat it as a 2–3 week starting point, then correct it against your real rate of weight change — or let the app do it with adaptive.
Is calorie counting for everyone? No. If you're in treatment, on prescription medication, pregnant or breastfeeding, discuss the plan with your doctor. With an eating disorder, calorie counting can be harmful — please seek professional support.