How to use the calorie calculator
- Choose metric or imperial units, then enter your sex, age, height and weight.
- Pick the activity level that best matches a normal week, counting both exercise and how active your job is.
- The large number is your maintenance calories: about how much you can eat per day without gaining or losing weight. The table shows daily targets for losing or gaining weight.
BMR and TDEE explained
BMR (basal metabolic rate) is the energy your body uses at complete rest to breathe, keep warm and keep your organs working. This calculator uses the Mifflin–St Jeor equation, which studies have found to be one of the most accurate for most adults:
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor: 1.2 for sedentary, 1.375 for light, 1.55 for moderate, 1.725 for active and 1.9 for very active. It estimates everything you burn in a day, including walking, work and exercise.
Calories for losing or gaining weight
A pound of body fat stores roughly 3,500 kcal (about 7,700 kcal per kilogram), so eating about 500 kcal less than your TDEE every day leads to a loss of roughly 0.5 kg (1 lb) per week. In practice weight changes more slowly over time, because your body burns less as you get lighter, so recalculate every few kilos. For most people a loss of 0.25–0.5 kg (0.5–1 lb) per week is easier to keep up.
Important notes
- The results are estimates for healthy adults. Your real needs can differ by 10% or more depending on muscle mass, genetics, sleep and health conditions.
- Eating less than about 1,200 kcal (women) or 1,500 kcal (men) per day is not recommended unless a doctor supervises it.
- This calculator is not suitable for children, teenagers, or people who are pregnant or breastfeeding. Ask a doctor or dietitian for personal advice.