Calorie Calculator
Tell us a little about yourself and your activity and we estimate how many calories you need each day to stay the same weight.
This calculator gives general estimates for information only. It is not medical advice and does not replace a consultation with a doctor or other qualified health professional.
Be the first to rate this tool
The formula
Maintenance calories = BMR (Mifflin-St Jeor) x activity factor (1.2 to 1.9).
How the estimate is built
We first estimate your resting burn (your BMR), then multiply by an activity factor: 1.2 if you sit most of the day up to 1.9 if you train hard or have a physical job. The result is your maintenance level, the calories at which your weight should stay steady.
Choosing your activity level honestly
This is where most people go wrong, because it is easy to overestimate. If you exercise three times a week but sit at a desk, "light" or "moderate" is usually closer than "very active".
Targets for losing or gaining
The results include calories for losing about a quarter or half a kilogram a week, and for a slow gain. Small changes that you can keep up are more useful than a harsh cut that you drop after two weeks.
We never suggest less than 1,500 calories for men or 1,200 for women. Below that, speak to a doctor or dietitian first.
Examples to check
Type these into the calculator above to see how it behaves. Every result below was produced by the same calculator code that runs on this page.
| What you enter | What you get |
|---|---|
| Male; Age (years): 30; Height (cm): 180; Weight (kg): 80; Moderate (3-5 days a week) | Maintenance calories (TDEE): 2,759 kcal/day |
| Female; Age (years): 30; Height (cm): 165; Weight (kg): 65; Light (exercise 1-3 days a week) | Maintenance calories (TDEE): 1,884 kcal/day |
| Female; Age (years): 40; Height (cm): 160; Weight (kg): 72; Sedentary (little or no exercise) | Maintenance calories (TDEE): 1,631 kcal/day |
Calorie Calculator: frequently asked questions
How accurate are calorie calculators?
They are estimates, usually within about 10 percent. Your real needs depend on genetics, muscle, sleep and how much you move outside of exercise. Track your weight for two to three weeks and adjust by 100 to 200 calories if it is not moving as expected.
How many calories is a pound of fat?
About 3,500 calories per pound, or 7,700 per kilogram. This is a handy rule of thumb, but real weight loss slows down over time as your body adapts.
Can I rely on this result as medical advice?
No. It is a general estimate for information only. It cannot replace a check-up, and your doctor can interpret the numbers for your own situation.
Is what I enter in this calculator saved or sent anywhere?
No. The calculation runs in your browser, so what you enter is not sent to our servers. We only count, anonymously, whether a tool ran successfully.
Is this calculator free to use?
Yes. It is free, needs no sign-up and has no usage limit.
Last reviewed: October 3, 2026