Calorie Calculator
Calculate how many calories you need per day to maintain, lose, or gain weight based on your age, sex, height, weight, and activity level.
π₯ Calorie Calculator
Daily Calories
BMR1,618 kcal
Maintenance2,507 kcal
Weight Loss2,007 kcal
Weight Gain3,007 kcal
π‘ How Daily Calories Are Calculated
This calculator uses the Mifflin-St Jeor equation for BMR (the most accurate for most people), then multiplies by an activity factor to get total daily energy expenditure (TDEE). Weight loss target = TDEE β 500 kcal (β0.5 kg/week loss). Weight gain = TDEE + 500 kcal.
Activity levels range from sedentary (desk job, no exercise) to very active (athlete or physically demanding job + daily training). Be honest about your activity level β overestimating is the most common mistake.
A 30-year-old male, 70 kg, 170 cm, moderate activity: BMR β 1,596 kcal, TDEE β 2,474 kcal. To lose weight: eat ~1,974 kcal/day.