Calorie Calculator

How to use the calorie calculator

1. Enter your weight, height and age, and choose metric or imperial units.
2. Select your sex and the activity level that best matches a typical week — not your best week.
3. Pick a goal (lose, maintain or gain) and read your BMR, TDEE and daily target.

Benefits: one estimate replaces scattered guesswork, the assumptions are visible, and you can share the result as a link. Use the target as a starting point, then adjust it from your real weight trend rather than treating it as a fixed rule.

How this calculator works

It uses the Mifflin-St Jeor equation for basal metabolic rate (BMR), then multiplies by an activity factor to estimate total daily energy expenditure (TDEE). The goal target adds or subtracts about 500 kcal per day for a planned gain or loss of roughly 0.5 kg (1 lb) per week. These are population estimates, not a prescription; the activity multiplier is the largest source of error.

What the numbers mean

BMR is the energy your body uses at rest. TDEE is BMR plus movement, exercise and digestion. The target is a starting point: track your intake and weight for two to three weeks, then adjust by 100–200 kcal based on the actual trend. Protein intake, resistance training and sleep affect what kind of weight you lose, not just how much.

Limitations

The equation was developed for adults and can be inaccurate during pregnancy, for children, for people with significant medical conditions, or for very high muscle mass. It does not account for medication, thyroid disease or eating disorders. Do not use it to create an aggressive deficit; consult a qualified professional before major diet changes. This calculator is informational and is not medical advice.

Frequently asked questions