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Calorie Calculator

Estimate your daily calorie needs and targets for losing, maintaining or gaining weight.

Runs locally — files never leave your device

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How to use Calorie Calculator

  1. 1Choose metric or imperial units and select your sex.
  2. 2Enter your age, height and weight.
  3. 3Pick the activity level that best matches a typical week.
  4. 4Read your maintenance calories (TDEE), your BMR and the daily calorie targets for each weight goal.

How many calories do you need?

Whether you want to lose weight, build muscle or simply keep your weight steady, it starts with knowing how much energy your body uses. This calorie calculator estimates your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) with the Mifflin-St Jeor equation, then shows daily calorie targets for six goals, from fast weight loss to weight gain.

Features

  • TDEE and BMR from the widely recommended Mifflin-St Jeor equation.
  • Five activity levels, from sedentary to extremely active.
  • Six goals with daily calorie targets and the expected weekly weight change.
  • Metric and imperial units — centimetres and kilograms, or feet, inches and pounds.
  • Safety warning when a target falls below commonly recommended minimums.
  • Private — all calculations happen in your browser.

Example

A 30-year-old man who is 175 cm (5 ft 9 in) tall, weighs 70 kg (154 lb) and exercises 3–5 days a week has a BMR of about 1,649 kcal and a TDEE of about 2,556 kcal per day. To lose about 0.5 kg a week, he would aim for roughly 2,006 kcal a day.

How the targets are calculated

One kilogram of body fat stores about 7,700 kcal (around 3,500 kcal per pound). To lose 0.5 kg per week, you need a deficit of about 3,850 kcal per week, or 550 kcal per day. The targets are:

  • Fast weight loss: −1 kg (−2 lb) per week
  • Weight loss: −0.5 kg (−1 lb) per week
  • Mild weight loss: −0.25 kg (−0.5 lb) per week
  • Maintain weight: your TDEE
  • Mild weight gain and weight gain: +0.25 and +0.5 kg per week

In reality, weight loss slows over time as your body gets lighter and adapts, so recalculate every few kilograms.

Choosing your activity level

Most people overestimate their activity. If you have an office job and work out three times a week, "lightly active" or "moderately active" is usually more accurate than "very active". When in doubt, choose the lower level and adjust based on your results.

Tips for sustainable results

  • Prioritise protein and fibre — they keep you full on fewer calories.
  • Strength train to preserve muscle while losing fat.
  • Weigh yourself regularly and look at the weekly average, not daily swings.
  • Avoid extreme deficits; slower loss is easier to maintain.

Check where your weight sits on the BMI scale with the BMI Calculator, and convert between pounds and kilograms with the Unit Converter.

Frequently asked questions

What are TDEE and BMR?
BMR (basal metabolic rate) is the energy your body uses at complete rest to keep you alive — breathing, circulation, temperature. TDEE (total daily energy expenditure) adds everything else you do in a day, from walking and work to exercise. Eating about your TDEE keeps your weight stable.
Which formula does the calculator use?
The Mifflin-St Jeor equation, which studies have found to be the most accurate of the common formulas for most adults. BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women. BMR is then multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active) to estimate TDEE.
How many calories should I eat to lose weight?
A common approach is to eat about 500 calories below your TDEE, which leads to roughly 0.5 kg (about 1 lb) of weight loss per week. Faster loss needs a bigger deficit, which is harder to sustain and may cost muscle. Calorie targets below about 1,200 a day for women or 1,500 for men are generally not recommended without medical supervision.
Why is my result different from my fitness tracker?
All calorie estimates are approximations. Formulas work from averages, and trackers estimate activity from movement and heart rate, each with their own errors. Use the number as a starting point, track your weight for two to three weeks, and adjust by 100–200 calories if it isn't moving as expected.
Is this suitable for everyone?
The formula is designed for healthy adults. It is less accurate for very muscular people, athletes, older adults and people with medical conditions, and it doesn't apply to children, teenagers or pregnant or breastfeeding women. Talk to a doctor or registered dietitian for personal advice.

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