Calorie Calculator
Estimate your daily calories for maintaining, losing or gaining weight.
Maintenance Calories
Total Daily Energy Expenditure (TDEE)
Knowing roughly how many calories your body uses in a day is the starting point for almost any nutrition goal. This calculator estimates that figure from your age, sex, height, weight, and activity level, then shows target intakes for losing or gaining weight at a steady pace. It uses a widely trusted equation and does all the maths in your browser, so nothing you enter is stored or sent anywhere.
The equation it uses
The calculator uses the Mifflin-St Jeor equation, currently one of the most accurate formulas for resting metabolism, to find your basal metabolic rate (BMR) in kilograms and centimetres:
Men: BMR = 10w + 6.25h − 5a + 5 • Women: BMR = 10w + 6.25h − 5a − 161
Your BMR is then multiplied by an activity factor — from sedentary to very active — to give your total daily energy expenditure (TDEE), the calories you burn on a typical day. The weight-loss and weight-gain figures simply subtract or add 500 calories, which corresponds to roughly a pound (about 0.45 kg) a week.
Treating the numbers as a starting point
These are estimates, not exact measurements. Real energy needs vary with muscle mass, genetics, hormones, sleep, and the accuracy of your activity estimate, so two people with identical stats can differ by a few hundred calories. Use the maintenance figure as a baseline, track how your weight actually responds over two or three weeks, and adjust from there. Very low intakes can be harmful, so treat the loss target as a floor to stay above rather than a number to undercut.
Frequently Asked Questions
Why 500 calories for the loss and gain targets?
Because a deficit or surplus of about 500 calories a day works out to roughly one pound (0.45 kg) of change per week — a pace most guidance considers sustainable. It's a rule of thumb, not a guarantee, since bodies adapt over time.
Which activity level should I pick?
Choose the one that reflects a typical week, including work and exercise. Most people overestimate this, so if you're unsure, pick the lower option and adjust once you see how your weight responds.
Is this medical or dietary advice?
No. It is an educational estimate, not medical or dietary advice. Calorie needs and safe targets vary by individual and health condition, so consult a doctor or registered dietitian before making significant changes, especially if you have a medical condition.
Do you store my details?
No. Everything is calculated in your browser and nothing you enter is uploaded or saved.