Calorie Calculator
Calculate your daily calorie needs for maintenance, weight loss, or weight gain, instantly in your browser.
How to use the Calorie Calculator
- Select your gender and enter your age.
- Enter your height in centimeters and weight in kilograms.
- Choose the activity level that best matches a typical week.
- Click Run to see your maintenance calories and suggested targets for weight loss and weight gain.
How the Calorie Calculator works
First the calculator works out your basal metabolic rate (BMR) with the Mifflin-St Jeor equation. It then multiplies BMR by an activity factor to estimate your total daily energy expenditure (TDEE): from 1.2 for a sedentary lifestyle up to 1.9 for very hard daily exercise. TDEE is the number of calories that keeps your weight stable.
A deficit of about 500 calories a day below TDEE leads to roughly 0.5 kg (1 lb) of weight loss per week, and a similar surplus leads to gain. These are estimates; track your weight for a few weeks and adjust, and speak to a healthcare professional before a significant diet change.
Frequently asked questions
- Is this calorie calculator free?
- Yes. Calculate your daily calorie needs at no cost, with no account required.
- How are calorie needs calculated?
- BMR is calculated using the Mifflin-St Jeor equation, then multiplied by an activity factor to estimate total daily energy expenditure (TDEE).
- How much should I eat to lose or gain weight?
- A deficit of about 500 calories/day from maintenance leads to roughly 0.5 kg of weight loss per week; a 500 calorie surplus leads to roughly 0.5 kg of weight gain per week.