Free calorie calculator

Estimate your daily calorie needs (TDEE) using the Mifflin-St Jeor equation. Enter your age, sex, weight, height and activity level to see how many calories you need to maintain, and targets to lose or gain about half a kilo per week.

How to use the calorie calculator

Enter your age, sex, weight and height.
Choose your activity level.
Click Calculate to see your daily maintenance calories, plus targets to lose or gain weight.

How your calorie needs are calculated

This tool uses the Mifflin-St Jeor equation — the formula most dietitians consider the most accurate — to find your Basal Metabolic Rate (BMR), then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE): the calories you burn in a day.

Activity level	Multiplier
Sedentary (little or no exercise)	BMR × 1.2
Light (1–3 days/week)	× 1.375
Moderate (3–5 days/week)	× 1.55
Active (6–7 days/week)	× 1.725
Very active (hard training / physical job)	× 1.9

Worked example

A 30-year-old man, 70 kg and 175 cm, has a BMR of about 1,649 kcal. At a moderate activity level his maintenance is roughly 2,555 kcal/day. Eating ~500 kcal below that targets about half a kilogram of fat loss per week.

Losing or gaining weight

To lose weight: eat below maintenance — a 500 kcal daily deficit ≈ 0.5 kg/week.
To gain weight: eat above maintenance, ideally paired with strength training.
These are estimates — real needs vary with metabolism, body composition and health. Consult a professional for medical or dietary advice.

Frequently asked questions

What is TDEE?

Total Daily Energy Expenditure — the calories you burn per day including activity. Eating that amount maintains your weight.

How do I lose weight?

Eat below your maintenance calories — a ~500 kcal daily deficit is roughly ½ kg per week. Consult a professional for medical advice.

Calorie Calculator