Calorie Calculator
See how many calories your body burns and how much to eat each day for your goal. Results update as you type.
How it works
- BMR (basal metabolic rate) — the calories your body uses at complete rest just to breathe, circulate blood and stay warm.
- TDEE (total daily energy expenditure) — BMR plus everything you burn moving around. Eat this much and your weight should hold steady.
- Target calories — TDEE minus a deficit to lose weight, or plus a surplus to gain. Try it for 2-3 weeks, watch the scale, then adjust.
Not sure what weight to aim for? Check the healthy range for your height with the BMI calculator.
These are estimates for healthy adults and not medical advice. If you are pregnant, breastfeeding or have a health condition, talk to a doctor or registered dietitian.
Frequently asked questions
How is BMR calculated?
This calculator uses the Mifflin-St Jeor equation: 10 x weight (kg) + 6.25 x height (cm) - 5 x age, then +5 for men or -161 for women. Studies have found it closer to measured resting energy use than the older Harris-Benedict formula for most adults.
How many calories do I need per day?
Your maintenance calories (TDEE, total daily energy expenditure) are your BMR multiplied by an activity factor: 1.2 if you mostly sit, 1.375 for light exercise 1-3 days a week, 1.55 for 3-5 days, 1.725 for 6-7 days, and 1.9 for very hard training or a physical job. Eating about that much keeps your weight stable.
How big a calorie deficit should I use to lose weight?
A deficit of about 500 calories a day is the classic rule of thumb for losing roughly 1 lb (0.45 kg) a week, since a pound of body fat holds around 3,500 calories. Real results bounce around because of water and muscle changes. Most guidelines advise against going below about 1,200 calories a day for women or 1,500 for men without medical supervision.
Why does the calculator suggest protein, carbs and fat?
The split is a simple starting point: about 1.6 g of protein per kg of body weight when cutting (1.4 g otherwise), 25% of calories from fat, and the rest from carbohydrates. Adjust it to your preferences, training and any dietary needs.