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Health & Fitness

Calorie Calculator

Estimate your daily calorie needs (BMR and TDEE) and targets for losing or gaining weight.

Free browser toolRuns in your browserNo sign-up
1618kcal
BMR (at rest)
2507kcal
Maintenance (TDEE)
Extreme weight loss
about 1 kg / 2 lb a week
1507 kcal
Weight loss
about 0.5 kg / 1 lb a week
2007 kcal
Mild weight loss
about 0.25 kg / 0.5 lb a week
2257 kcal
Maintain weight
keep your current weight
2507 kcal
Mild weight gain
about 0.25 kg / 0.5 lb a week
2757 kcal
Weight gain
about 0.5 kg / 1 lb a week
3007 kcal

This tool is for general information only and is not medical advice. Talk to a qualified healthcare professional before making health decisions.

About the Calorie Calculator

This calorie calculator estimates how many calories your body needs each day. It first works out your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, then multiplies it by your activity level to give your total daily energy expenditure (TDEE).

From your maintenance calories it also shows targets for mild, moderate and faster weight loss or gain, so you can plan a diet around a realistic goal.

Enter your details in metric or imperial units. Everything is calculated privately in your browser.

Key features

  • BMR via the accurate Mifflin-St Jeor formula
  • TDEE by activity level
  • Calorie targets for loss, maintenance and gain
  • Metric and imperial units
  • Private, in-browser calculation

How to use

  1. 1Enter your weight, height, age and sex.
  2. 2Choose your typical activity level.
  3. 3Read your maintenance calories and goal targets.

Examples

Moderately active adult
Input: Male, age 30, 70 kg, 170 cm, moderately active
Output: BMR about 1,643 kcal; maintenance about 2,546 kcal/day

The Mifflin-St Jeor BMR is multiplied by the selected 1.55 activity factor to estimate TDEE.

Frequently asked questions

What is TDEE?
Total Daily Energy Expenditure is the total number of calories you burn in a day, including rest, digestion and activity. Eating around this number keeps your weight stable.
How many calories to lose weight?
A deficit of about 500 calories a day generally leads to roughly 0.5 kg (1 lb) of weight loss per week. The calculator shows several deficit and surplus options.
Which activity level should I pick?
Choose the option that matches your typical week. Most people who exercise a few times a week fall under lightly or moderately active.

Helpful guides

Health GuidesBMI and Calorie Estimates: How to Use Them ResponsiblyRead guide

Continue your workflow

Open a related tool to prepare your files or refine the finished result.