Estimate your daily calorie needs (BMR and TDEE) from your sex, age, height, weight and activity level, with targets for losing, maintaining or gaining weight.
How to use the Calorie Calculator
Choose units and enter your sex, age, height and weight.
Pick your weekly activity level.
See your BMR, maintenance calories and daily targets for each goal.
Frequently asked questions
BMR (basal metabolic rate) is the energy your body uses at rest. TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor, roughly the calories you burn in a day.
The Mifflin-St Jeor equation, widely regarded as one of the most accurate for healthy adults. It uses your sex, weight, height and age.
To lose or gain weight you adjust calories around maintenance. About 500 kcal per day below maintenance is roughly 0.5 kg per week of loss; a similar surplus supports gradual gain.
It is a solid estimate, but real needs vary with body composition, genetics and daily movement. Track your weight over a couple of weeks and adjust.
The calorie calculator estimates how many calories you need each day. It first works out your basal metabolic rate with the Mifflin-St Jeor formula, then multiplies by an activity factor to get your total daily energy expenditure, or maintenance calories.
From there it shows targets for mild and steady weight loss, maintenance, and weight gain. It works in metric or imperial units and is general guidance for healthy adults, not medical advice.
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