Free tool
Daily calorie calculator
Enter your details to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), then see calorie targets to maintain, lose or gain weight. Adjust any field; the result updates instantly. Nothing is stored or sent.
Estimated daily calories
A general estimate using the standard Mifflin-St Jeor equation, not medical advice and not a diagnosis. Actual needs vary with muscle mass, metabolism, medical conditions and medication. Talk to a doctor or dietitian before starting a calorie-restricted diet, especially if you are pregnant, breastfeeding, or manage a health condition.
Common questions
How is my daily calorie need calculated?
This tool first estimates your Basal Metabolic Rate (BMR), the calories your body burns at rest, using the Mifflin-St Jeor equation from your weight, height, age and sex. It then multiplies BMR by an activity factor for how active you are day to day to get your Total Daily Energy Expenditure (TDEE), the calories you burn in an average day.
What is the Mifflin-St Jeor equation?
It is a widely used formula for estimating BMR. For men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age(years) + 5. For women: 10 x weight(kg) + 6.25 x height(cm) - 5 x age(years) - 161. It is one of several standard BMR formulas and gives a population-average estimate, not an exact figure for any one body.
How many calories should I eat to lose weight?
A commonly used starting point is about 500 kcal a day below your maintenance (TDEE) figure, which tends to produce roughly 0.5 kg of loss a week for many people. This calculator shows that as a mild-loss target. Actual results vary by individual, and a doctor or dietitian should guide any specific weight-loss plan, especially for large deficits or existing health conditions.
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