Calorie Calculator
Estimate the calories you need each day (BMR and TDEE) to maintain, lose or gain weight.
Runs in your browser — your data never leaves your device.
About the Calorie Calculator
Your body burns energy just to keep you alive — that is your basal metabolic rate (BMR). Add daily activity and you get your total daily energy expenditure (TDEE): roughly the calories that keep your weight steady.
This calculator uses the Mifflin-St Jeor equation, which research has found to be among the most reliable for most adults. Gentle targets for slow weight loss or gain are shown too. Everyone is different, so treat the numbers as a starting point, not a rule.
How to use the Calorie Calculator
- Choose your sex and units.
- Enter your age, weight and height.
- Pick the activity level that matches a typical week.
- Click Calculate calories.
Formula
BMR (men) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5.
BMR (women) = 10 × weight + 6.25 × height − 5 × age − 161.
Daily needs (TDEE) = BMR × activity factor: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (hard), 1.9 (very hard).
About 7,700 kcal equals 1 kg of body fat, so 500 kcal a day less is roughly 0.5 kg a week. Targets are never shown below 1,200 kcal (women) or 1,500 kcal (men).
Examples
- A 30-year-old man, 70 kg, 170 cm, light exercise: BMR 1,618 kcal, maintenance about 2,220 kcal a day.
Frequently asked questions
Is this medical advice?
No. It gives a general estimate for information only. Please speak to a doctor or qualified health professional about your own situation.
Is this suitable during pregnancy or for teenagers?
No. It is for adults who are not pregnant or breastfeeding. Children, teenagers and pregnant women have different needs — ask a doctor.