How many calories you need
Your daily calorie need has two parts: your basal metabolic rate (BMR), the energy your body uses at rest, and an activity factor on top. Together they give your total daily energy expenditure (TDEE), the calories that maintain your current weight. This calculator estimates both from your age, sex, height, weight and activity level.
How it works
It uses the Mifflin-St Jeor equation for BMR, then multiplies by an activity factor from sedentary up to very active. To lose weight, eat below your TDEE; to gain, eat above it.
Using it for weight goals
A deficit of about 500 calories a day is a common, sustainable pace for weight loss, roughly half a kilogram a week. Very low intakes are hard to keep up and can backfire. Treat the number as a starting estimate and adjust based on real results.
Frequently asked questions
How many calories should I eat to lose weight?
Eat below your TDEE. A deficit of around 500 calories a day is a common, sustainable target, but do not drop to extreme lows without guidance.
What is TDEE?
Total daily energy expenditure: your BMR plus the calories you burn through activity. It is the amount that maintains your current weight.
How many calories to lose weight?
A common starting point is 300–500 calories below your TDEE per day, adjusted based on real progress.
Why Mifflin-St Jeor?
It is one of the most accurate general equations for estimating resting metabolism in healthy adults.
Is this medical advice?
No. It is an estimate for general information. Consult a professional for personalised guidance.