Calorie Calculator
Find your daily calorie needs (TDEE) and see targets for weight loss, maintenance and muscle gain.
kg / cm
kg / ft
lbs / ft
Daily calories to maintain your weight (TDEE)
About the Calorie Calculator
The calorie calculator estimates your daily calorie needs (TDEE) using the Mifflin-St Jeor equation — the most validated formula for this purpose. Enter your age, sex, height, weight and activity level, then choose your goal.
How to use the Calorie Calculator
1
Select your sex and enter age
2
Enter height and weight — metric or imperial
3
Choose activity level — from sedentary to very active
4
Select your goal — maintain, lose or gain
5
Tap Calculate — see your daily calorie target
Frequently Asked Questions
ℹ️ Accuracy note: Estimates based on the Mifflin–St Jeor equation. Results are a starting point only. Consult a registered dietitian for personalised nutrition advice.
Total Daily Energy Expenditure — the calories your body burns in a day including resting metabolism and activity.
A deficit of 500 kcal/day typically produces 0.5kg per week of weight loss.
BMR is calories burned at rest. TDEE multiplies BMR by your activity level.
The Mifflin-St Jeor formula is the most validated available. Treat it as a starting estimate and adjust based on real results over 2–4 weeks.
Your TDEE is the maintenance figure, so eating around it keeps your weight stable. BMR is only your at-rest baseline and is generally too low to eat to.
A deficit of roughly 500 calories a day is a common, sustainable target; very aggressive cuts are harder to maintain. For tailored advice, speak to a doctor or dietitian.
No. The calculator runs entirely in your browser, free, with no account or install.
Activity multipliers explained
Your BMR (the calories you burn at rest) is multiplied by an activity factor to estimate your TDEE — the total you burn each day. Pick the level that best matches a typical week.
| Activity level | Multiplier | What it means |
|---|---|---|
| Sedentary | ×1.2 | Little or no exercise, desk job |
| Lightly active | ×1.375 | Light exercise 1–3 days/week |
| Moderately active | ×1.55 | Moderate exercise 3–5 days/week |
| Very active | ×1.725 | Hard exercise 6–7 days/week |
| Extra active | ×1.9 | Physical job + daily training |
Calories to lose or gain weight
Roughly 7,700 kcal equals 1 kg of body weight (about 3,500 kcal per lb). Adjust your daily intake above or below your TDEE to reach a goal — a steadier deficit is easier to sustain than a large one.
| Goal | Daily calories | ~Weekly weight change |
|---|---|---|
| Faster loss | −1,000 / day | ≈ 0.9 kg (2 lb) |
| Steady loss | −500 / day | ≈ 0.45 kg (1 lb) |
| Mild loss | −250 / day | ≈ 0.23 kg (½ lb) |
| Maintain | TDEE — no change | Weight stable |
| Lean gain | +250 / day | ≈ 0.23 kg (½ lb) |
| Faster gain | +500 / day | ≈ 0.45 kg (1 lb) |