🔥 Calorie Calculator

About this Calorie Calculator

This calculator first estimates your Basal Metabolic Rate with the Mifflin-St Jeor equation, then multiplies it by your activity level to give your Total Daily Energy Expenditure. That maintenance figure is the starting point for planning weight loss or weight gain, with a 500 kcal daily adjustment for a steady change of about half a kilogram per week.

How to use it

1. Enter your age, sex, weight in kg and height in cm.
2. Pick the activity level that matches your week.
3. Press Calculate Calories.
4. Use the maintain, lose or gain figures to plan your daily intake.

Example

A 30-year-old man, 70 kg and 175 cm, with moderate activity: BMR = 1,649 kcal, TDEE = 1,649 x 1.55 = 2,556 kcal to maintain, about 2,056 kcal to lose weight and 3,056 kcal to gain.

Frequently asked questions

How many calories should I eat to lose weight?

A common target is 500 kcal below your maintenance level, which gives a loss of roughly 0.5 kg per week.

What is TDEE?

Total Daily Energy Expenditure: all the calories you burn in a day, including activity, not just exercise.

Are these numbers exact?

They are estimates. Metabolism varies between people, so adjust based on your real weight trend over 2-3 weeks.

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