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Calorie Calculator

Estimate how many calories you need each day to maintain, lose or gain weight.

  • 100% free
  • BMR and TDEE
  • Metric and US units

Units

Sex

years
cm
kg

Calories to maintain your weight

1,884 kcal

per day

Lose about 0.5 kg (1 lb) a week
1,384 kcal
−500 a day
Gain about 0.25 kg (0.5 lb) a week
2,134 kcal
+250 a day
Basal metabolic rate (BMR)
1,370 kcal
Calories at complete rest

Calculation

BMR = 10 × kg + 6.25 × cm − 5 × age − 161 (Mifflin–St Jeor)

  1. 1,370 × 1.375 activity factor = 1,884 kcal

An estimate for healthy adults — individual needs vary. Not for pregnancy or medical conditions; ask a doctor or dietitian before big changes to what you eat.

Last reviewed by the OnlineToolPro team

What is the Calorie Calculator?

Estimates your daily energy needs using the Mifflin–St Jeor equation: your basal metabolic rate (BMR) multiplied by your activity level gives the calories to maintain your weight (TDEE), plus targets for gentle weight loss or gain.

How it works

How to use the Calorie Calculator

3 simple steps. No experience needed.

What can you use it for?

  • Find your maintenance calories.
  • Set a sensible target for losing weight.
  • Plan meals for gaining muscle.

Good to know

A sensible deficit

Eating about 500 calories a day below maintenance leads to roughly 0.5 kg (1 lb) of weight loss a week. The tool never suggests going below 1,200 (women) or 1,500 (men) calories a day.

FAQ

Frequently asked questions

What's the difference between BMR and TDEE?

BMR is what your body burns at complete rest. TDEE (total daily energy expenditure) adds everything you do in a day, so it's the number to eat to keep your weight steady.

How accurate is it?

The Mifflin–St Jeor equation is one of the most reliable estimates for adults, but individuals can differ by 10% or more. Track your weight for a few weeks and adjust.

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