🍎 Calorie Calculator
Find your daily calorie needs (TDEE) and BMR, plus target calories to lose, maintain or gain weight — based on your age, sex, size and activity. Metric & imperial, private.
Based on the Mifflin–St Jeor equation and your activity level. These are estimates for a general adult — for medical or performance goals, check with a doctor or dietitian.
Know Your Numbers
Maintenance, deficit and surplus calories — all from one quick form.
Daily Calorie Needs
Your maintenance calories (TDEE) plus BMR, from proven equations.
Goal Targets
See calorie targets to lose, maintain or gain weight at a safe pace.
Activity Aware
Five activity levels adjust your needs to how much you actually move.
Metric & Imperial
Enter height and weight in kg/cm or lb/ft — switch anytime.
How to Use the Calorie Calculator
Four steps — results update the moment you type.
Enter your details
Pick your sex and units, then enter age, height and weight.
Choose activity level
Select how active a typical week is for you.
See your calories
Read your maintenance calories (TDEE) and BMR instantly.
Pick a goal
Use the lose / maintain / gain targets to plan your intake.
Frequently Asked Questions
Daily calories, TDEE, BMR, deficits and activity levels.
How many calories should I eat a day?
It depends on your age, sex, size and activity. This calculator estimates your maintenance calories (TDEE) — the amount that keeps your weight steady — then shows targets above and below it for gaining or losing weight. Enter your details above to see your personal numbers.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your resting metabolism plus movement and exercise. It's your BMR multiplied by an activity factor, and it's the number of calories that keeps your weight stable.
What is BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to keep you alive — breathing, circulation and cell function. This tool calculates it with the Mifflin–St Jeor equation, the formula dietitians consider most accurate for most people.
How many calories should I cut to lose weight?
A deficit of about 500 calories a day typically leads to roughly 0.5 kg (about 1 lb) of weight loss per week, since a kilogram of fat holds roughly 7,700 calories. The 'lose weight' rows above apply 250 and 500-calorie deficits. Avoid dropping too low too fast.
Which activity level should I choose?
Pick the one that matches a typical week: Sedentary for a desk job with little exercise, Light for 1–3 workouts a week, Moderate for 3–5, Active for 6–7, and Very active for daily hard training or a physical job. When unsure, choose the lower option.
Are these calorie numbers exact?
They're well-researched estimates, not medical prescriptions. Real needs vary with body composition, genetics and health conditions. Use them as a starting point, track your results for a couple of weeks, and adjust — or consult a doctor or dietitian for tailored advice.