Calorie Calculator
Calculate your daily calorie needs based on age, weight, height, and activity level.
Result
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What is this?
The Calorie Calculator estimates how many calories your body needs per day, using the Mifflin-St Jeor equation - the formula most widely recommended for basal metabolic rate (BMR) - multiplied by an activity factor to give your total daily energy expenditure (TDEE).
Enter your age, sex, weight, height, and honest activity level. The calculator first computes BMR: the energy your body burns at complete rest just running itself. It then scales that by activity, from sedentary (desk work, little exercise) up to extra active (physical job plus daily training). A 30-year-old male weighing 75 kg at 178 cm with moderate activity lands near 2,650 kcal per day, for example.
The detail line translates the number into action: eating roughly 500 kcal below maintenance targets about half a kilogram of loss per week, while 500 kcal above supports steady weight gain. Treat maintenance as a centre point, not a rule - real needs drift with sleep, muscle mass, and climate, so adjust by results over 2-3 weeks rather than switching plans weekly.
The estimate applies to adults and assumes average body composition; athletes and medical patients should treat it as a starting point for professional advice. Nothing you enter leaves your browser.
Enter your age, sex, weight, height, and honest activity level. The calculator first computes BMR: the energy your body burns at complete rest just running itself. It then scales that by activity, from sedentary (desk work, little exercise) up to extra active (physical job plus daily training). A 30-year-old male weighing 75 kg at 178 cm with moderate activity lands near 2,650 kcal per day, for example.
The detail line translates the number into action: eating roughly 500 kcal below maintenance targets about half a kilogram of loss per week, while 500 kcal above supports steady weight gain. Treat maintenance as a centre point, not a rule - real needs drift with sleep, muscle mass, and climate, so adjust by results over 2-3 weeks rather than switching plans weekly.
The estimate applies to adults and assumes average body composition; athletes and medical patients should treat it as a starting point for professional advice. Nothing you enter leaves your browser.
Formula
Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
TDEE = BMR x activity factor
Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
TDEE = BMR x activity factor
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate is the number of calories your body needs at complete rest.