This calorie calculator estimates how many calories you need each day to maintain your current weight, based on your age, sex, height, weight, and activity level.
Most calorie calculators first estimate your Basal Metabolic Rate (BMR) — the energy your body uses at rest — using the Mifflin-St Jeor equation, then multiply it by an activity factor to get your Total Daily Energy Expenditure (TDEE).
| Activity level | Multiplier |
|---|---|
| Sedentary (little exercise) | BMR × 1.2 |
| Lightly active (1–3 days/week) | BMR × 1.375 |
| Moderately active (3–5 days/week) | BMR × 1.55 |
| Very active (6–7 days/week) | BMR × 1.725 |
| Extra active (physical job + training) | BMR × 1.9 |
To lose weight, eat fewer calories than your TDEE; a deficit of about 500 calories a day is often used to target roughly 0.5 kg (1 lb) of loss per week. To gain weight, eat above your TDEE. These are estimates — your real needs depend on genetics, body composition, and consistency.
A common approach is to eat about 500 calories below your maintenance (TDEE) level per day, which targets roughly half a kilogram of loss per week.
It gives a solid estimate, but individual metabolism varies. Use the number as a starting point and adjust based on real-world results over a few weeks.
TDEE stands for Total Daily Energy Expenditure — the total calories you burn in a day including activity, not just at rest.
This calculator is for general information only and is not medical advice. Talk to a qualified healthcare professional about your individual health.