Calorie Calculator
Estimate how many calories you need per day to maintain, lose, or gain weight based on your body and activity level.
How to Use the Calorie Calculator
Select your units and gender, then enter your age, height, weight, and activity level. The calculator estimates your BMR (calories burned at rest) and TDEE (total daily calories burned), then shows targets for weight loss, maintenance, and gain.
The Mifflin-St Jeor Equation
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
TDEE = BMR × activity factor (1.2 to 1.9)
Activity Level Guide
| Level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job |
| Light | 1.375 | Exercise 1–3 days per week |
| Moderate | 1.55 | Exercise 3–5 days per week |
| Very active | 1.725 | Hard exercise 6–7 days per week |
| Extra active | 1.9 | Physical job plus daily exercise |
Safe Rates of Weight Change
A daily deficit of about 500 calories leads to roughly 0.5 kg (1 lb) of weight loss per week — a safe, sustainable rate for most people. Faster loss is possible but harder to maintain and may risk muscle loss. For gain, a surplus of 250–500 calories supports gradual, lean weight gain.
Disclaimer: Estimates are for informational purposes only and are not medical or nutritional advice. Consult a qualified professional before changing your diet.