Calorie Calculator (BMR & TDEE)
Work out your daily calorie needs and targets for losing or gaining weight.
BMR
1699 kcal
Maintenance (TDEE)
2633 kcal
Mild weight loss
2383 kcal
-0.25 kg/week
Weight loss
2133 kcal
-0.5 kg/week
Mild weight gain
2883 kcal
+0.25 kg/week
Weight gain
3133 kcal
+0.5 kg/week
Protein (30%)
197 g
Carbs (40%)
263 g
Fat (30%)
88 g
Estimate only — not medical advice. Individual calorie needs vary; consult a qualified health professional before making significant dietary changes.
How to use Calorie Calculator
- 01Enter your age, sex, height and weight in metric or imperial units.
- 02Pick the activity level that honestly matches your week, including work as well as exercise.
- 03Read your maintenance calories, then the suggested targets for gradual loss or gain.
About Calorie Calculator
Your basal metabolic rate is what your body burns at complete rest. This calculator uses the Mifflin-St Jeor equation, which research has repeatedly found to be the most accurate of the common formulas for the general population. Multiplying BMR by an activity factor gives total daily energy expenditure — your maintenance calories.
A pound of fat is roughly 3,500 calories, so a 500 calorie daily deficit works out near a pound a week. Faster than about one percent of body weight per week tends to cost muscle. Treat the number as a starting estimate: track your weight for two or three weeks and adjust by what actually happens.
Frequently asked questions
- Which activity level should I choose?
- Most desk workers who train three times a week are 'moderately active'. Being honest here matters more than the formula.
- How accurate is the result?
- Typically within about 10% for most people. Use it as a starting point and adjust based on real results.
- Is this medical advice?
- No. Talk to a doctor or dietitian before making significant changes, especially with a health condition.
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