Calorie Calculator
Find your daily calories, BMR and TDEE to maintain, lose or gain weight.
These are example values. Enter your own.
Result
These are estimates. Do not eat far below your BMR without medical advice.
How it's calculated
BMR (basal metabolic rate) is the energy your body burns at complete rest, just to keep you alive. TDEE (total daily energy expenditure) is your BMR plus the energy you use moving and exercising. Your TDEE is your maintenance calories: eat this much and your weight stays about the same. We use the Mifflin-St Jeor equation. Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161. Then TDEE = BMR × activity factor: 1.2 for little or no exercise, 1.375 for light exercise (1–3 days a week), 1.55 for moderate (3–5 days) and 1.725 for hard exercise (6–7 days). Example: a 30-year-old man who weighs 70 kg and is 175 cm tall has a BMR of about 1,649 kcal. With light exercise, his maintenance calories are about 1,649 × 1.375 = 2,267 kcal a day. To lose about 0.5 kg a week, eat about 500 kcal a day less than your maintenance calories (a calorie deficit). To gain about 0.5 kg a week, eat about 500 kcal a day more, ideally with strength training.
Frequently asked questions
How many calories should I eat a day?
It depends on your sex, age, weight, height and activity. Your maintenance calories, shown as “Maintain weight” above, are the number to eat to keep your weight steady.
What is the difference between BMR and TDEE?
BMR is what your body burns at rest. TDEE adds the calories you burn through daily movement and exercise, so TDEE is always higher than BMR.
How do I find my maintenance calories?
Work out your BMR, then multiply it by your activity factor. The calculator does this for you and shows the result as “Maintain weight”.
How many calories should I eat to lose weight?
Eat about 500 kcal a day less than your maintenance calories to lose about 0.5 kg a week. Do not eat far below your BMR without medical advice.
How many calories should I eat to gain weight?
Eat about 500 kcal a day more than your maintenance calories to gain about 0.5 kg a week. Strength training helps more of the gain become muscle.
Is the calorie calculator different for men and women?
Yes. The formula adds 5 for men and subtracts 161 for women, because men usually have more muscle and burn more calories at rest.
How accurate is the calorie calculator?
It gives a good estimate for most people. Track your weight for 2–3 weeks and adjust your intake if it changes differently than you expect. Results are estimates for information only, not professional advice.
How do I use the Calorie Calculator?
Yes. It is free to use and needs no sign-up. All calculations run in your browser, so the numbers you enter are not sent to our server.
Results are estimates for information only, not professional advice. · Last updated:
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