Calorie calculator
Your daily calories to maintain, lose, or gain weight.
Daily calories
How many calories you need each day
Your daily calorie need is your resting metabolism (BMR) multiplied by how active you are. The result, called Total Daily Energy Expenditure (TDEE), is roughly the number of calories that keeps your weight steady. Eat fewer to lose weight and more to gain.
The method
This calculator uses the Mifflin-St Jeor equation, the most accurate everyday formula for resting metabolism, then multiplies by an activity factor from 1.2 (sedentary) up to 1.9 (very active).
BMR (women) = 10×kg + 6.25×cm − 5×age − 161
daily calories = BMR × activity factor
Losing or gaining weight
A deficit of about 500 calories a day leads to roughly half a kilogram (about one pound) of weight loss per week. The result panel shows targets for mild loss, steady loss, and gain so you can pick a realistic pace.
Frequently asked questions
How many calories do I need a day?
It depends on your age, sex, height, weight, and activity level. For many adults it falls between 1,800 and 2,800 calories. Enter your details above for a personal estimate.
How is my calorie target calculated?
We estimate your resting metabolism with the Mifflin-St Jeor equation, then multiply by an activity factor to get the calories needed to maintain your weight.
How many calories should I eat to lose weight?
Eating about 500 calories a day below your maintenance level usually produces around half a kilogram of loss per week, a pace most people can sustain.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure, the total calories you burn in a day including activity. It is the maintenance number this calculator reports.
Is it safe to eat below my BMR?
Eating well under your resting metabolism for long periods is generally not advised and is best done only with professional guidance. Aim for a moderate deficit instead.