Calorie Calculator (BMR & TDEE)
Work out your daily calorie needs and targets for losing or gaining weight.
Calorie Calculator
Work out your daily calorie needs and targets for losing or gaining weight.
Starts in your browser. Instructions are below.
How to use Calorie Calculator
- 01Choose metric or imperial units, and your sex.
- 02Enter your age, height and weight.
- 03Pick the activity level that honestly matches your week.
- 04Read your BMR, maintenance calories (TDEE), and targets for mild or faster weight loss or gain.
About Calorie Calculator
This calorie calculator starts with your basal metabolic rate (BMR), the calories your body burns at complete rest, using the Mifflin-St Jeor equation. That formula is widely considered the most accurate of the common BMR equations for the general population.
It multiplies BMR by an activity factor, from sedentary (1.2) to very active (1.9), to get total daily energy expenditure (TDEE), your maintenance calories. From there it shows targets of 250 and 500 calories below maintenance for weight loss, and 250 and 500 above for weight gain, roughly matching 0.25 kg and 0.5 kg a week since a kilogram of fat is about 7,700 calories. Treat the result as a starting estimate and adjust based on how your weight actually changes over a few weeks.
Frequently asked questions
- Which activity level should I choose?
- Pick the one that matches your typical week, including work as well as exercise. Most desk workers who train three times a week are 'Moderate'.
- How accurate is the result?
- It is typically within about 10% for most people. Use the number as a starting point and adjust it based on real weight changes over two or three weeks.
- What formula does this calculator use?
- The Mifflin-St Jeor equation for BMR, then an activity multiplier to estimate your total daily calorie needs (TDEE).
- Is this medical advice?
- No. This is an estimate, not medical advice. Talk to a doctor or dietitian before making significant changes, especially with a health condition.
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