Calorie Calculator
Enter your age, sex, height, weight and activity level. The calculator estimates your basal metabolic rate and the calories you burn per day, then shows example targets for losing or gaining weight gradually.
Enter your numbers to see the result.
How the estimate works
The calculator uses the Mifflin-St Jeor equation to estimate basal metabolic rate (BMR), the energy your body uses at complete rest. For men it is 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. For women the last term is −161 instead of +5. A 30-year-old man who is 70 kg and 175 cm has a BMR of about 1,649 kcal.
Your total daily energy expenditure (TDEE) is BMR multiplied by an activity factor, from 1.2 for a sedentary day up to 1.9 for a very physical one. At moderate activity (1.55), that same man needs roughly 2,556 kcal to maintain his weight.
Using the targets
The weight loss and weight gain figures simply subtract or add 500 kcal a day to maintenance. That is a common starting point for changing weight by about half a kilo a week, but the equation is an estimate and individuals vary by several hundred calories. Track your weight over two to three weeks and adjust from real results.
Be honest about activity
Most people choose an activity level one step too high. A gym session three times a week with an otherwise seated day is usually closer to light than moderate. Picking the lower option and adjusting upward is the safer approach.
Who should not rely on this
This tool is for healthy adults. If you are pregnant, breastfeeding, managing a medical condition, or have a history of disordered eating, work with a doctor or registered dietitian instead. See your BMI category with the BMI calculator.
This tool is for general information and does not replace medical advice.
Frequently asked questions
What is BMR?
Basal metabolic rate is the number of calories your body burns at rest to keep you alive, covering breathing, circulation and cell repair.
What is TDEE?
Total daily energy expenditure is BMR plus the calories you burn from movement, exercise and digesting food. It is the amount you eat to keep your weight steady.
Is Mifflin-St Jeor accurate?
It is widely used and generally performs well for healthy adults, but it is still an estimate. Track your own results and adjust.
How many calories should I cut to lose weight?
A 250 to 500 kcal daily deficit is a common range for gradual loss. Speak with a health professional before making large changes.