How many calories do I need?
Your body burns energy in two ways: to keep you alive at rest — your basal metabolic rate (BMR) — and through daily activity. Together they make your total daily energy expenditure (TDEE), the calories you need to stay at the same weight. This calculator uses the Mifflin–St Jeor equation, the formula most dietitians use, then multiplies by your activity level.
| Goal |
Daily calories |
Expected change |
| Maintain weight |
TDEE |
— |
| Mild weight loss |
TDEE − 250 |
about 0.25 kg (0.5 lb) a week |
| Weight loss |
TDEE − 500 |
about 0.5 kg (1 lb) a week |
| Weight gain |
TDEE + 300 to 500 |
about 0.25–0.5 kg a week |
We never suggest going below 1,200 calories a day for women or 1,500 for men without medical supervision. Pregnant or breastfeeding? Use the pregnancy or breastfeeding diet plan instead — your needs are different.
The formula
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- TDEE = BMR × activity factor (1.2 to 1.9)
Turn your number into meals with the free diet plan generator.
Frequently asked questions
How accurate is a calorie calculator?
Most people fall within about 10% of the estimate. Track your weight for 2–3 weeks: if it is not changing as expected, adjust by 100–200 calories.
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE adds everything else — walking, work, exercise and digesting food — so it is always higher.
Should I eat back the calories I burn exercising?
Your activity level already includes regular exercise, so you usually do not need to add more — unless you do an unusually long or hard session.
Sources: Mifflin–St Jeor equation (Am J Clin Nutr 1990) · NHS: Understanding calories
Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.
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