Calorie Calculator
Turn your BMR into daily calorie targets: five activity levels (×1.2–1.9) plus lose, maintain or gain goals of about ±500 kcal a day.
Mifflin–St Jeor equation (1990): 10 × kg + 6.25 × cm − 5 × age + 5 for men, − 161 for women, with weight in kg and height in cm. Activity multipliers 1.2–1.9 and the ±500 kcal goal adjustment are standard TDEE heuristics.
The goal shifts maintenance by about ±500 kcal/day, which is roughly 0.5 kg of body weight per week (1 kg ≈ 7,700 kcal).
This tool runs entirely in your browser. Your data never leaves your device — it is not uploaded to any server.
How to use
- 1Choose your sex, units and enter height, weight and age.
- 2Pick the activity level that matches a typical week.
- 3Choose lose, maintain or gain.
- 4Read maintenance (TDEE) and your target calories per day.
Calorie Calculator
Daily energy needs are your BMR multiplied by an activity factor: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active and 1.9 extra active. That product — total daily energy expenditure (TDEE) — is what keeping your current weight takes. The BMR itself comes from the Mifflin-St Jeor equation (1990).
Pick a goal and the tool adjusts the maintenance figure: about −500 kcal/day to lose roughly 0.5 kg per week, +500 kcal/day to gain, or no change to maintain. The ±500 kcal heuristic follows from 1 kg of body fat storing ≈ 7,700 kcal. Everything here is an estimate — real metabolism adapts as your weight and habits change.
Frequently asked questions
What formula and factors are used?
BMR from the Mifflin-St Jeor equation (1990), multiplied by standard TDEE activity factors: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extra active. Goals add or subtract about 500 kcal/day, the classic heuristic for a 0.5 kg weekly change (1 kg of fat ≈ 7,700 kcal).
Is a 500 kcal deficit safe, and how fast will results show?
About −500 kcal/day for a ≈0.5 kg/week change is the rate most public-health guidance calls moderate and sustainable. Early loss is partly water weight, and expenditure falls as you get lighter, so weekly results are not linear — recalculate every few kilos.
Is this medical advice?
No — this is an estimate, not medical advice. If you are pregnant, managing a chronic condition, taking medication or have any history of disordered eating, set targets with a healthcare professional instead.
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