Calorie Calculator
Enter your age, height, weight and activity level to get your basal metabolic rate, your maintenance calories, and daily targets for losing or gaining weight at a steady pace.
| Goal | Per week | kcal / day |
|---|---|---|
| Mild weight loss | −0.25 kg | 2,306 |
| Weight loss | −0.5 kg | 2,056 |
| Fast weight loss | −1 kg | 1,556 |
| Mild weight gain | +0.25 kg | 2,806 |
| Weight gain | +0.5 kg | 3,056 |
About this tool
The basal metabolic rate (BMR) is the energy your body uses at complete rest. This calculator uses the Mifflin-St Jeor equation, which studies have found to be the most accurate of the common formulas for adults. Multiplying BMR by an activity factor gives the total daily energy expenditure (TDEE), the calories that keep your weight stable.
A kilogram of body fat stores roughly 7,700 kcal, so a daily deficit of 500 kcal loses about half a kilogram a week. The targets are estimates for healthy adults: individual metabolism varies by around 10%, and very low intakes should be discussed with a doctor or dietitian.
Frequently asked questions
- What is the difference between BMR and maintenance calories?
- BMR is what you burn lying still all day. Maintenance calories (TDEE) add everything else: walking, work, exercise and digestion. You eat to maintenance to stay at the same weight.
- How accurate is the calculator?
- The equation is accurate to within about 10% for most adults. Track your weight for two or three weeks and adjust by 100–200 kcal if it moves in the wrong direction.
- Which activity level should I pick?
- Be honest and count only regular activity. Most office workers who exercise two or three times a week are “light” or “moderate”, not “active”.
- Is it safe to eat 1,000 kcal below maintenance?
- For most people a 500 kcal deficit is easier to sustain and preserves more muscle. Do not go below about 1,200 kcal a day without medical advice.