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Calorie Calculator

Find how many calories you burn in a day and how many to eat to lose, keep or gain weight. Free, no sign-up, and it runs in your browser: nothing you type is sent anywhere.

Units
Sex
Maintenance calories
2,556 kcal
Per day, to keep your weight the same.
Resting (BMR)
1,649 kcal
What your body burns at complete rest.
GoalCalories per day
Lose 0.5 kg a week2,056 kcal
Lose 0.25 kg a week2,306 kcal
Maintain weight2,556 kcal
Gain 0.25 kg a week2,806 kcal
Gain 0.5 kg a week3,056 kcal

Estimates from the Mifflin-St Jeor equation. Adjust after 2–3 weeks based on your real weight change.

Read the full guide: How Many Calories Do I Need per Day? BMR & TDEE Explained

How to work out your daily calories

Quick answer: To work out your daily calories, enter your details, pick your activity level and choose a target.

  1. Enter your details. Sex, age, height and weight.
  2. Pick your activity level. Be honest: most people overestimate it.
  3. Choose a target. 500 calories under maintenance is about 0.5 kg (1 lb) of weight loss a week.

BMR vs TDEE

BMR is what your body burns at complete rest. TDEE adds your daily movement and exercise: it's the number you eat to keep your weight the same.

Frequently asked questions

How accurate is it?

Mifflin-St Jeor is within about 10% for most people. Track your weight for 2–3 weeks and adjust. Results are estimates for planning, not professional advice.

Can I go lower than the minimum?

It's not recommended without medical supervision. The calculator never suggests less than 1,200 (women) or 1,500 (men) calories a day.