Calorie Calculator
Estimate your daily calorie needs to maintain, lose or gain weight.
- BMR (at rest)
- —
- Mild weight loss (−500)
- —
- Weight gain (+500)
- —
How many calories do you need?
Your daily calorie need is your Total Daily Energy Expenditure (TDEE) — the energy you burn at rest plus the energy used through daily activity and exercise. This tool first estimates your Basal Metabolic Rate (BMR) with the accurate Mifflin-St Jeor equation, then multiplies it by an activity factor.
Maintain, lose or gain
Eating around your maintenance calories keeps weight stable. A deficit of roughly 500 kcal per day supports about 0.45 kg (1 lb) of weight loss per week, while a 500 kcal surplus supports a similar gain. These are estimates and individual results vary.
Note: This calculator provides general estimates and does not offer medical or nutritional advice. Consult a qualified professional before starting any diet or weight programme.
How to use the Calorie Calculator
- Enter your details. Add your age, sex, weight and height.
- Choose your activity level. Pick the option that best matches your typical week.
- Read your maintenance calories. See the daily energy needed to keep your weight stable.
- Pick a goal. Use the loss and gain figures to plan a sensible deficit or surplus.
Frequently asked questions
Which formula does this use?
It uses the Mifflin-St Jeor equation for BMR, widely regarded as one of the most accurate for the general population, then applies your activity multiplier for TDEE.
What activity level should I pick?
Choose sedentary for a desk job with little exercise, moderate for training 3–5 days a week, and very active for hard daily training or physical work.
Is a 500 calorie deficit safe?
For many adults a moderate 500 kcal deficit is a common starting point, but needs vary. Very low intakes should only be followed under professional supervision.
Does the calculation leave my browser?
No. All figures are computed locally in your browser and nothing is sent to a server.