How to calculate your daily calories
- Choose your sex and units, then enter your age, height and weight.
- Pick the activity level that matches a typical week, not your best one.
- If you know your body fat percentage, add it for a more personal estimate.
- Read your BMR, your maintenance calories (TDEE) and the targets for losing or gaining weight. Share the link to keep your numbers.
BMR, TDEE and how the numbers are worked out
BMR (basal metabolic rate) is the energy your body uses at complete rest to breathe, circulate blood and keep warm. It is calculated with the Mifflin-St Jeor equation, which studies have found to be the most accurate of the common formulas for most adults: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women. When you enter body fat, the Katch-McArdle formula (370 + 21.6 × lean mass in kg) is used instead, which suits muscular people better.
TDEE (total daily energy expenditure) multiplies BMR by an activity factor from 1.2 (sedentary) to 1.9 (very physical). It is the intake that should keep your weight stable. A deficit of about 500 kcal a day leads to roughly 0.5 kg (1 lb) of loss a week, though real progress slows as you get lighter, so recalculate every few kilos. Track your weight for two or three weeks and adjust by 100–200 kcal if it does not move as expected.
The calculation happens in your browser. Your measurements are only stored in the page address if you share the link.
How accurate is a calorie calculator?
For most people within about 10%. Genetics, muscle mass, sleep and daily movement shift real needs, so treat the result as a starting point.
Should I eat back the calories I burn exercising?
No. Your activity level already includes planned exercise. Counting it twice is a common reason weight loss stalls.
What is the lowest safe calorie intake?
Without medical supervision, generally not below about 1,200 kcal for women and 1,500 kcal for men, and never below your BMR for long periods.
Is this medical advice?
No. It is an estimate for healthy adults. Speak to a doctor or registered dietitian for personal advice.