Calorie Calculator
Daily calories to maintain, lose or gain.
Daily calories to maintain, lose or gain.
Choose basal metabolism, daily energy needs, blood-glucose conversion or heart-rate zones.
Calories your body burns at rest.
Open calculatorDaily calories to maintain, lose or gain.
Convert glucose between mg/dL and mmol/L.
Open calculatorMax heart rate and training zones by age.
Open calculatorWhether your goal is losing fat, gaining muscle, or staying exactly where you are, everything starts with one number: your Total Daily Energy Expenditure (TDEE) — the calories your body burns in a typical day. This calculator estimates it from your age, sex, height, weight, and activity level, then shows targets for maintaining, losing, or gaining weight.
First it computes your Basal Metabolic Rate (BMR) — the energy you burn at complete rest — using the Mifflin-St Jeor equation, the formula research has found most accurate for the general population. It then multiplies BMR by an activity factor from 1.2 (sedentary) to 1.9 (very active). The lose/gain targets adjust by 500 calories per day, which corresponds to roughly 0.5 kg per week.
Weight in kg, height in cm, age in years; s is +5 for men and −161 for women. Activity factors: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active.
A 30-year-old man, 170 cm and 70 kg: BMR = 10×70 + 6.25×170 − 5×30 + 5 = 1,618 calories. With moderate activity (×1.55), TDEE ≈ 2,508 calories — so about 2,008 to lose half a kilo weekly, or 3,008 to gain it.
These figures are statistical estimates, not medical advice. Consult a healthcare or nutrition professional before major dietary changes.
Most people overestimate. Count only structured exercise: desk job with no workouts is sedentary; 3–5 real sessions per week is moderate. When in doubt, pick the lower level and adjust based on real-world results after 2–3 weeks.
As you lose weight, your BMR drops (a smaller body burns less) and the body adapts. Recalculate every 4–5 kg of change and adjust your target accordingly.
It's a common, moderate starting point, but very low targets are not appropriate for everyone. Anyone with a medical condition, a history of disordered eating, or a lot of weight to change should set targets with a professional.
These sources are used to verify terminology, formulas, and information related to this calculator.