Calcwise / Health / Calorie needs calculator
Calorie needs calculator
Enter your details and activity level to estimate how many calories you burn in a day.
Calculated in your browser. Nothing you enter is sent or stored.
About this tool: Calorie needs calculator
Your basal metabolic rate (BMR) is the energy your body uses at rest. Multiplying it by an activity factor gives your total daily energy expenditure (TDEE), the calories needed to keep your weight steady.
The calculator uses the Mifflin-St Jeor equation, widely used in nutrition. It suggests about 500 kcal below maintenance to lose weight gradually and about 300 kcal above it to gain. These are estimates for healthy adults, not a diet plan.
Formula
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men or − 161 for women. TDEE = BMR × activity factor (1.2 to 1.9).
Worked example
A 30-year-old man, 75 kg, 178 cm, lightly active: BMR = 750 + 1,112.5 − 150 + 5 = 1,717.5, about 1,718 kcal. TDEE = 1,717.5 × 1.375 = 2,362 kcal to maintain, 1,862 to lose and 2,662 to gain.
Sources and data
- Formulas and data last reviewed
- Accuracy
- The result is a rough guide and does not replace advice from a doctor or dietitian.
Sources and data
Frequently asked questions
How accurate is the result?
It is an estimate that can be off by 10% or more for an individual. Adjust based on how your weight changes over a few weeks.
Is losing 500 kcal a day safe?
For most healthy adults a moderate deficit is considered reasonable, but do not go below recommended minimums and talk to a doctor if you have a health condition.
Why is the calculator limited to ages 15 to 100?
The equation is designed for adults, and very young or very old users need individual advice.