Calorie Calculator
Estimate how many calories you burn in a day and what to eat to maintain, lose or gain weight at a steady, sensible pace.
- BMR and TDEE
- Goals
- Macros
- Nothing stored
More options
Mifflin-St Jeor is the most accurate for most people. Katch-McArdle uses your body fat percentage.
How to calculate your daily calories
Four facts about you, one honest estimate.
- 1
Enter your details
Sex, age, height and weight — in metric or US units.
- 2
Choose your activity level
Pick the description that matches a typical week, not your best week.
- 3
Read your numbers
You get the calories to maintain your weight, your basal metabolic rate and targets for gradual loss or gain.
A realistic starting point
Based on the equations dietitians use.
BMR and TDEE
Your basal metabolic rate at rest and your total daily energy expenditure including activity.
Sensible goals
Targets of ±250 and ±500 kcal a day, about 0.25 to 0.5 kg (0.5 to 1 lb) per week.
Three formulas
Mifflin-St Jeor by default, Harris-Benedict for comparison, Katch-McArdle if you know your body fat.
Macros in grams
A balanced 50 / 20 / 30 split of carbohydrates, protein and fat for your maintenance calories.
Built-in safety floor
Targets below 1,200 kcal (women) or 1,500 kcal (men) are not shown.
Copy the result
One tap copies the full result as tidy text for a message, a note or a spreadsheet.
Made for phones
Large fields, the right keyboard for numbers and a layout that fits small screens.
Nothing is stored
Your body data is calculated in your browser and is never saved or sent anywhere.
BMR, TDEE and how many calories you need
Your basal metabolic rate (BMR) is the energy your body uses at complete rest to keep you alive — breathing, circulation, body temperature. The Mifflin-St Jeor equation estimates it as 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women. It is considered the most accurate formula for most adults.
Multiply the BMR by an activity factor and you get the total daily energy expenditure (TDEE): the calories you burn on a normal day and therefore the amount that keeps your weight stable. Eating about 500 kcal less each day leads to roughly 0.5 kg (1 lb) of weight loss per week; 500 kcal more supports a similar gain.
All formulas are estimates: individual needs commonly differ by 10 % or more. Use the result as a starting point, watch your weight for two to three weeks and adjust. Very low intakes, pregnancy, breastfeeding, medical conditions and anyone under 18 need individual advice from a doctor or dietitian.
Activity factors used for TDEE
| Level | Factor | Typical week |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Light | 1.375 | Light exercise 1–3 days |
| Moderate | 1.55 | Moderate exercise 3–5 days |
| Active | 1.725 | Hard exercise 6–7 days |
| Very active | 1.9 | Physical job or training twice a day |
Tips
- Check where your weight stands for your height with the BMI Calculator.
- Planning a deficit over weeks? The Date Calculator tells you the date a number of weeks from today.
- Convert a weekly change into percent of body weight with the Percentage Calculator.
- People tend to overestimate activity. If you are between two levels, choose the lower one and adjust later.
Frequently asked questions
Can’t find your answer? Contact us — we reply quickly.
How many calories should I eat a day?
It depends on your size, age, sex and activity. As a rough guide, adult women need about 1,800–2,400 kcal and adult men about 2,200–3,000 kcal a day to maintain weight. The calculator gives your personal estimate.
What is the difference between BMR and TDEE?
BMR is the energy you use at complete rest. TDEE adds everything else — movement, exercise and digestion — and is the number that matters for maintaining weight.
How many calories do I need to cut to lose weight?
A deficit of about 500 kcal a day gives roughly 0.5 kg (1 lb) per week. Smaller deficits are easier to keep and protect muscle; very large ones are not recommended without medical supervision.
Which formula is the most accurate?
Studies generally find Mifflin-St Jeor closest for most adults. Katch-McArdle can be better for lean, muscular people because it uses lean body mass, but it needs a reliable body-fat figure.
Is kcal the same as a calorie?
In nutrition, yes: the “calories” on food labels are kilocalories (kcal). One kcal equals 4.184 kilojoules (kJ), the unit used on labels in the EU and Australia.
Is my data stored?
No. Height, weight and age are processed in your browser only. They are not saved on your device and are never sent to a server.
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