Calorie Calculator (BMR & TDEE)

Calculate your BMR and daily calories to maintain, lose or gain weight.

Age (years)Height (cm)Weight (kg)

Activity level

Maintenance calories (TDEE)

2,507 kcal

per day · BMR 1,618 kcal

2,257 kcal

Mild weight loss (~0.25 kg/wk)

2,007 kcal

Weight loss (~0.5 kg/wk)

2,757 kcal

Mild weight gain (~0.25 kg/wk)

3,007 kcal

Weight gain (~0.5 kg/wk)

Estimates use the Mifflin-St Jeor equation. Avoid eating below about 1,200 kcal (women) or 1,500 kcal (men) per day without medical supervision.

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About the Calorie Calculator

Find out how many calories you burn each day and how many to eat to reach your goal. Enter your age, sex, height, weight and activity level to get your Basal Metabolic Rate (BMR), your Total Daily Energy Expenditure (TDEE) and calorie targets for gradual weight loss or gain.

The calculator uses the Mifflin-St Jeor equation, which studies have found to be one of the most accurate formulas for estimating the energy needs of healthy adults.

How to use the Calorie Calculator

1Choose metric or imperial units and select your sex.
2Enter your age, height and weight.
3Pick the activity level that matches a typical week — not your best week.
4Use the maintenance figure as your baseline and the loss or gain targets for your goal.

BMR vs. TDEE

BMR is the energy your body uses at complete rest — breathing, circulation and keeping your organs working. TDEE adds everything else: walking, working, exercising and even digesting food. It’s calculated by multiplying BMR by an activity factor between 1.2 (sedentary) and 1.9 (extra active).

How many calories should you eat to lose weight?

A deficit of about 500 calories a day below your TDEE leads to roughly 0.5 kg (1 lb) of weight loss per week for most people. A 250-calorie deficit is slower but easier to stick with. Weigh yourself regularly for two to three weeks and adjust — every body responds a little differently.

Guides & tutorials

How Many Calories Should I Eat a Day? BMR & TDEE Explained

Work out how many calories you need a day to maintain, lose or gain weight. BMR and TDEE explained simply, with the formula and a worked example.

Frequently asked questions

What is the Mifflin-St Jeor equation?

It estimates BMR as 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then adds 5 for men or subtracts 161 for women.

How accurate is a calorie calculator?

It’s an estimate, usually within about 10% for most adults. Muscle mass, genetics, sleep, medication and health conditions can all shift your real needs.

Should I eat only my BMR to lose weight?

Generally no. Eating below your BMR for long periods is hard to sustain and can leave you short on nutrients. Aim for a moderate deficit from your TDEE and talk to a professional for personal advice.

Is Calorie Calculator free to use?

Yes — Calorie Calculator is completely free with no signup, no limits and no hidden costs.

Is my data private and secure?

Everything runs entirely in your browser — your files and text never leave your device, ensuring complete privacy.