Calorie Calculator
Find your maintenance calories (TDEE), the calories to lose or gain weight at a safe pace, a goal date for your target weight and a daily protein, carb and fat split.
- Instant TDEE
- 3 BMR formulas
- Goal planner
- Nothing stored
Calculated on your device. Nothing is stored or uploaded.
Enter your details
Your daily calories, goal targets and macros appear here as soon as age, height and weight are filled in.
How to use the calorie calculator
- Enter your detailsChoose your sex, then add your age, height and weight in metric or imperial units.
- Pick your activity levelChoose the level that matches a typical week. If you are unsure, pick the lower one – most people overestimate.
- Choose a goalSee calories to maintain, lose or gain weight, plan a target date, and get a daily protein, carb and fat split.
How your calories are calculated
The calculator first estimates your basal metabolic rate (BMR) – the energy you burn at complete rest – and then multiplies it by an activity factor to get your total daily energy expenditure (TDEE), the calories that keep your weight stable.
Mifflin-St Jeor: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) or − 161 (women)
Harris-Benedict (revised): men 88.362 + 13.397W + 4.799H − 5.677A; women 447.593 + 9.247W + 3.098H − 4.330A
Katch-McArdle: 370 + 21.6 × lean body mass (kg)
Activity multipliers
| Level | Typical week | Multiplier |
|---|---|---|
| Sedentary | Desk job, little or no exercise | 1.2 |
| Lightly active | Light exercise 1–3 days a week | 1.375 |
| Moderately active | Exercise 3–5 days a week | 1.55 |
| Very active | Hard exercise 6–7 days a week | 1.725 |
| Extra active | Physical job plus training, or twice-a-day training | 1.9 |
Losing and gaining weight sensibly
- A daily deficit of about 500–550 kcal leads to roughly 0.5 kg (1 lb) of loss a week – a pace most people can sustain.
- For muscle gain, a small surplus of 250–300 kcal with strength training limits extra fat gain.
- Recalculate every few kilograms – a lighter body needs fewer calories.
- Judge progress over two to three weeks; daily weight swings are mostly water.
About the macro split
Balanced (25% protein, 45% carbs, 30% fat) suits most people. Higher protein (35/35/30) helps preserve muscle while losing weight. Lower carb (30/25/45) suits people who prefer fewer starchy foods. Protein and carbohydrate provide 4 kcal per gram and fat 9 kcal per gram.
This calculator gives general estimates and is not medical advice. If you are pregnant or breastfeeding, have diabetes, an eating disorder or another health condition, speak to a doctor or registered dietitian first.
Frequently asked questions
How many calories should I eat to lose weight?
Start from your maintenance calories (TDEE) and eat about 500–550 kcal less per day to lose roughly 0.5 kg (about 1 lb) a week. Smaller deficits are easier to stick to. Many guidelines advise not going below about 1,200 kcal a day for women or 1,500 for men without medical supervision.
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the energy your body uses at complete rest – breathing, circulation and keeping warm. TDEE (total daily energy expenditure) adds everything else: daily movement, exercise and digesting food. Your TDEE is your maintenance calories.
Which formula is the most accurate?
For most adults the Mifflin-St Jeor equation is the most accurate of the common formulas and is the default here. If you know your body fat percentage, Katch-McArdle can be better for lean or very muscular people because it uses lean body mass.
Which activity level should I choose?
Think about an average week, not your best one. Office workers who exercise three to five times a week are usually “moderately active”. If you are between two levels, choose the lower one and adjust after tracking your weight for a couple of weeks.
Why do I stop losing weight after a while?
As you lose weight your body needs fewer calories, so the deficit shrinks. Recalculate every few kilograms, and remember that water weight can hide fat loss for a week or two.
How much protein do I need?
Most adults need at least 0.8 g of protein per kg of body weight. People who exercise or are losing weight often aim higher, around 1.2–2.0 g per kg, to help keep muscle. The macro section shows your protein in grams per kg.
Is 7,700 kcal really one kilogram of fat?
It is a widely used approximation (about 3,500 kcal per pound). Real weight change also includes water and some lean tissue, so actual results vary – use it as a starting point and adjust based on your progress.
Are my details saved?
No. Everything is calculated in your browser and nothing is stored or sent to our servers.
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