Calorie Calculator

What the calorie calculator does

A calorie calculator estimates how many calories your body burns in a day, which tells you how much to eat to maintain, lose or gain weight. It is the starting point for any nutrition plan, turning your body details and activity level into a clear daily target.

How your calorie needs are worked out

The tool first estimates your Basal Metabolic Rate (BMR) — the calories you burn at rest — using the Mifflin-St Jeor equation, then multiplies it by an activity factor to give your Total Daily Energy Expenditure (TDEE). Eating around that number keeps your weight steady; eating below it leads to weight loss and above it to weight gain.

How to use this calculator

Choose your sex, then enter your age, weight, height and activity level and press Calculate. You will see your maintenance calories along with suggested targets for gradual weight loss (about a 500 kcal deficit) and weight gain.

Tips for reaching your goal

A deficit of roughly 500 calories a day equals about half a kilogram of weight change per week — a safe, sustainable pace. Pair your target with enough protein, and remember these figures are estimates: track your progress for a couple of weeks and adjust as needed.