Skip to content
GivenTool
النسخة العربية

Calorie calculator

Daily calories to maintain, lose or gain weight from the Mifflin–St Jeor equation, with BMR, TDEE and macros in grams.

Inputs
years

For adults 18 and over.

cm
kg
%

Leave at 0 if you do not know it. When given, BMR is also calculated with Katch–McArdle.

Calculated in your browser. Nothing you enter is sent anywhere. Updates as you type.

Your daily calories

Enter your sex, age, height, weight and how active you are. The calculator estimates your basal metabolic rate (BMR, the energy you burn at complete rest) with the Mifflin–St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for men or minus 161 for women. A 30-year-old man who weighs 80 kg and is 180 cm tall has a BMR of 1,780 kcal a day. If you know your body-fat percentage, the Katch–McArdle equation (370 + 21.6 × lean mass in kg) is calculated as well and used for your maintenance figure, because it accounts for muscle.

BMR is multiplied by an activity factor to give maintenance calories, also called total daily energy expenditure (TDEE): 1.2 if you are sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active and 1.9 extra active. To lose about 0.5 kg a week the target is roughly 550 kcal below maintenance, because a kilogram of body weight is commonly approximated as 7,700 kcal; 0.25 kg and 1 kg a week use 275 and 1,100 kcal. The same figures above maintenance are used for gaining. The result also splits the target into grams of protein, carbohydrate and fat for a balanced, a higher-protein and a lower-carb pattern.

For safety the tool never shows a target below 1,200 kcal a day for women or 1,500 kcal for men; if your goal would go lower it shows the minimum and explains why. These are estimates, not medical advice. Talk to a doctor or registered dietitian first if you are pregnant or breastfeeding, under 18, have a medical condition or take medication that affects your weight, or have a history of an eating disorder. Once you have a target, count what you eat with the food calorie calculator.

How to use it

  1. Choose metric or imperial units and enter your sex, age, height and weight.
  2. Optionally add your body-fat percentage from a scan or a reliable scale; leave it at 0 if you do not know it.
  3. Pick the activity level that matches a typical week and a goal: lose, maintain or gain.
  4. Read your BMR, maintenance calories and daily target, and the protein, carbohydrate and fat grams for each macro split.
  5. Count what you eat with the food calorie calculator, then weigh yourself weekly and adjust by 100 to 200 kcal if your weight moves faster or slower than planned.

Frequently asked questions

How many calories should I eat to lose weight?

Start from your maintenance calories (TDEE) and subtract about 550 kcal a day to lose roughly 0.5 kg (1.1 lb) a week, or 275 kcal for 0.25 kg. The 7,700 kcal per kg figure is an approximation: early weight loss includes water, and the rate slows as you get lighter. The calculator will not go below 1,200 kcal (women) or 1,500 kcal (men).

What is the difference between BMR and TDEE?

BMR is the energy your body uses at rest to keep you alive: breathing, circulation, organ function. TDEE adds everything else, from walking and work to exercise and digesting food. The calculator gets TDEE by multiplying BMR by an activity factor between 1.2 and 1.9.

Which is more accurate, Mifflin–St Jeor or Katch–McArdle?

Mifflin–St Jeor is the equation most dietitians use when body composition is unknown; in studies it predicts resting energy expenditure within about 10% for most healthy adults. Katch–McArdle uses lean body mass, so it can be better for very muscular or very lean people, but only if your body-fat figure is accurate. Both are estimates.

Why will the calculator not show a target below 1,200 or 1,500 kcal?

Below those levels it becomes hard to get enough protein, vitamins and minerals from ordinary food, and very-low-calorie diets should be supervised by a doctor. If your goal would require a lower intake, choose a slower rate of loss or increase your activity instead.

Which macro split should I choose?

Any of them works for weight change if the calories are right. Balanced (20% protein, 50% carbohydrate, 30% fat) suits most people; higher protein (30/40/30) can help you feel full and keep muscle while losing weight; lower carb (30/25/45) suits people who prefer fewer starchy foods. People with kidney disease or diabetes should agree targets with their clinician.

Can I use this if I am pregnant, breastfeeding or under 18?

No. Energy needs in pregnancy, breastfeeding, childhood and adolescence are different and weight loss may not be appropriate. Ask a doctor, midwife or registered dietitian.

Related tools