Calorie Calculator

Estimate daily calorie needs for your age, activity and goals.

Estimate your daily calorie needs (TDEE) based on your body, activity and goals.

Weight

Height

Age

years

Gender (for BMR formula)

Activity level

Daily calorie needs (TDEE)

kcal / day

Maintenance

Fat loss (mild)

Muscle gain

What's your goal? (optional)

Calorie estimates use the Mifflin-St Jeor formula and are a helpful starting point, not a medical prescription.

Fill in your details and press Calculate.

How the calorie calculator works

First we calculate your Basal Metabolic Rate (BMR) — the calories you burn at rest — using the Mifflin-St Jeor equation:

Men: BMR = 10×weight + 6.25×height − 5×age + 5
Women: BMR = 10×weight + 6.25×height − 5×age − 161

Your Total Daily Energy Expenditure (TDEE) multiplies BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active).

Example: a 30-year-old, 70 kg, 175 cm moderately active man has a BMR of about 1,688 kcal and a TDEE of roughly 2,616 kcal.