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Calorie Calculator
Estimate how many calories you burn each day, and targets to lose, keep or gain weight.
Calories to maintain your weight
| Goal | Weekly change | Calories / day |
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How it’s estimated: your basal metabolic rate (BMR) uses the Mifflin–St Jeor equation, and total daily energy expenditure (TDEE) is BMR × your activity level. A deficit of about 500 calories a day loses roughly 0.5 kg (1 lb) a week. These are averages — track your weight for two or three weeks and adjust. Don’t go below about 1,200 (women) or 1,500 (men) calories a day without medical advice.
About the Calorie Calculator
The Calorie Calculator estimates your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) with the Mifflin–St Jeor equation, from your sex, age, height, weight and activity level. It then shows daily calorie targets to lose, maintain or gain weight at different speeds, plus a daily protein guide.
How to use the Calorie Calculator
- Choose metric or imperial units.
- Enter your sex, age, height and weight.
- Pick your activity level.
- Read your maintenance calories and the targets for losing or gaining weight.
Frequently asked questions
What is TDEE?
Total daily energy expenditure is the number of calories you burn in a day, including your body’s basic needs (BMR), digestion and all your activity.
How many calories should I eat to lose weight?
A deficit of about 500 calories a day below your TDEE loses roughly 0.5 kg (1 lb) a week. Avoid going very low without medical advice.
How accurate are calorie calculators?
They give a good starting estimate, usually within about 10% for most people. Track your weight for a few weeks and adjust.