Calculate your daily calorie needs based on your body and activity level
⚠️ This calculator provides estimates only. Consult a healthcare professional or registered dietitian for personalized nutrition advice.
This free calorie calculator estimates how many calories you need each day. Enter your age, sex, height, weight and activity level, then choose a goal. You get your BMR, your TDEE, calorie targets for losing, maintaining or gaining weight, and a suggested split of protein, carbs and fat.
It uses the Mifflin-St Jeor equation and works in metric (cm and kg) or imperial (feet, inches and pounds).
First the calculator estimates your BMR with the Mifflin-St Jeor equation (weight in kg, height in cm, age in years):
Then it multiplies by an activity factor to get TDEE:
Example: a 30-year-old man who weighs 80 kg, is 180 cm tall and is lightly active has a BMR of 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780 calories. His TDEE is 1,780 × 1.375 ≈ 2,448 calories a day to maintain weight. About 1,948 would be a moderate weight-loss target and about 2,948 a gain target.
BMR (basal metabolic rate) is the energy your body uses at rest to stay alive. TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor, and it estimates the calories you burn in a normal day. Eating about your TDEE tends to keep your weight steady.
A common approach is to eat about 500 calories below your TDEE to lose roughly 1 pound (0.45 kg) a week, or about 500 above to gain at a similar pace. These are rough rules of thumb and individual results vary. When you choose a weight-loss goal, this calculator will not suggest less than 1,200 calories a day for women or 1,500 for men.
It uses the Mifflin-St Jeor equation, which is widely used, but it is still an estimate. Real needs can differ by 10% or more between people. Track your weight for 2 to 4 weeks and adjust your intake based on what actually happens.
Pick the level that matches your usual week, not your best week. Many people overestimate how active they are, so if you are between two levels, the lower one is usually the safer choice.
The macro suggestion is a general starting point. Protein is set at about 2.2 grams per kg of body weight, fat at about 25% of your goal calories, and carbohydrates fill the rest. Many people do well with less protein, and a registered dietitian can tailor the split to you.
It is designed for healthy adults. It is not suitable for children, teenagers, or people who are pregnant or breastfeeding. If you have a medical condition, take medication or have a history of disordered eating, please speak to a doctor or registered dietitian.
Disclaimer: This calculator gives estimates for general information only and is not medical or nutrition advice. Talk to a doctor or registered dietitian before changing your diet, especially if you have a health condition.