How to use the calorie calculator
Enter your age, sex, height and weight and choose the activity level that best describes a typical week. The calculator first estimates your basal metabolic rate – the energy your body burns at complete rest – and then multiplies it by an activity factor to find your total daily energy expenditure (TDEE). That number is the amount of food energy that would keep your weight stable. Below it you'll see daily targets for mild, moderate and fast weight loss and for weight gain.
The method
We use the Mifflin-St Jeor equation, which research has found to be among the most reliable predictors of resting energy needs for most adults:
Women: 10 × kg + 6.25 × cm − 5 × age − 161
The result is multiplied by an activity factor ranging from 1.2 for a desk-bound lifestyle to 1.9 for very heavy physical work or twice-daily training.
Losing or gaining weight
A pound of body fat stores roughly 3,500 kcal, and a kilogram about 7,700 kcal. Eating around 500–550 kcal less than your TDEE each day leads to a loss of about half a kilogram (one pound) per week, which is a pace most people can sustain. Large deficits can cost muscle, slow metabolism and are hard to keep up. The calculator flags any target below 1,500 kcal for men or 1,200 kcal for women, as going below those levels without medical supervision is generally discouraged.
Making the numbers work for you
- Treat the result as a starting point. Track your weight for two to three weeks and adjust by 100–200 kcal if it moves faster or slower than planned.
- Most people overestimate their activity level – if unsure, pick the lower option.
- Prioritize protein, vegetables and whole foods to stay full on fewer calories.
- Recalculate after every 5 kg (10 lb) of change, because needs fall as weight drops.
This tool provides general estimates, not medical advice. Pregnant or breastfeeding people and anyone with a medical condition should consult a professional.
Frequently asked questions
How many calories should I eat to lose weight?
Start about 500 kcal below your maintenance calories for roughly 0.5 kg (1 lb) of weight loss per week, then adjust based on real progress.
What is TDEE?
Total daily energy expenditure is the number of calories you burn in a day, including resting metabolism, digestion and all physical activity.
Which activity level should I choose?
Choose based on your typical week, including exercise and how active your job is. If you are between two levels, pick the lower one.
Is the calorie calculator accurate?
Equations predict the average person well but individuals vary by about 10%. Use the estimate, track results and adjust.
Last reviewed 2026-10-27. This calorie calculator is provided for general information; verify important decisions with a qualified professional.