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Calorie Calculator

Find out how many calories to eat each day to maintain, lose or gain weight, and how long it will take.

years

centimetres

kilograms

Moderate exercise 3–5 days a week

Saved only in this browser, so the other health calculators remember it too. Never sent anywhere.

Enter your age, height and weight to see how many calories you need.

Formula

These are estimates. Real needs vary with muscle mass, genetics and health. Start with the target, track your weight for two to three weeks, then adjust by 100–200 kcal.

This isn’t medical advice. Talk to a doctor or dietitian before a major diet change, especially if you’re pregnant, under 18, or have a medical condition.

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How Many Calories Should You Eat?

Your total daily energy expenditure (TDEE) is the calories you burn in a day. Enter your age, height, weight and activity level and the calculator shows your maintenance calories, then a target for the goal you pick, with the macro split to match.

What you can do

  • Maintenance calories using the Mifflin-St Jeor (or Harris-Benedict) formula and your activity level.
  • Seven goals from losing 1 kg a week to gaining 0.5 kg a week, each with its daily calories.
  • Protein, carbohydrate and fat in grams for balanced, high-protein, lower-carb and endurance splits.
  • A goal-weight timeline showing roughly how many weeks it will take.

Good to know

  • A 0.5 kg weekly loss needs about a 550 kcal daily deficit (7,700 kcal is roughly 1 kg of body weight).
  • The calculator warns you when a target falls below the usual minimum of 1,200 kcal for women and 1,500 for men.
  • Your measurements are saved only in your browser so the other health calculators remember them, and are never sent anywhere.

Frequently asked questions

How do I calculate my daily calorie needs?

Multiply your basal metabolic rate (BMR) by an activity factor from 1.2 for sedentary to 1.9 for extra active. The calculator does this for you.

How many calories should I cut to lose weight?

About 500–550 kcal below maintenance loses roughly 0.5 kg a week, which is a sustainable pace for most people.

What is TDEE?

Total daily energy expenditure: the calories you burn in a day including rest, movement and exercise.

Which formula is used?

Mifflin-St Jeor by default, which is considered the most accurate for most people. You can switch to Harris-Benedict.

Is this medical advice?

No. It is an estimate. Talk to a doctor or dietitian before a major diet change.