Estimate the calories you need each day to maintain, lose or gain weight.
🔒 Calculated in your browser – nothing is stored.
How to use the calorie calculator
- Enter your age, height and weight.
- Choose your activity level.
- Read your maintenance, loss and gain targets.
BMR and TDEE
BMR is the energy your body uses at complete rest. TDEE multiplies it by an activity factor to estimate what you burn in a normal day – eat that amount to stay the same weight.
Losing weight sensibly
A deficit of about 500 calories a day gives roughly 0.5 kg (1 lb) a week. Faster is rarely sustainable.
Frequently asked questions
How accurate is it?
Within about 10% for most adults. Adjust after two weeks based on what the scales do.
Which equation is used?
Mifflin-St Jeor, the one most dietitians recommend.
Is this medical advice?
No. Talk to a doctor before big diet changes, especially if you have a health condition.