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.
๐ฅ Calorie Calculator
Daily Calories
BMR1,618 kcal
Maintenance2,507 kcal
Weight Loss2,007 kcal
Weight Gain3,007 kcal
๐ก 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 โ 500 kcal (โ0.5 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 โ overestimating is the most common mistake.
A 30-year-old male, 70 kg, 170 cm, moderate activity: BMR โ 1,596 kcal, TDEE โ 2,474 kcal. To lose weight: eat ~1,974 kcal/day.