Enter your age, sex, height, weight and activity level to estimate how many calories you burn each day, and the calories to eat to lose, maintain or gain weight.
Results are estimates for planning. Check the figures before you make a financial or health decision.
How the Calorie and TDEE works
The tool works in two steps.
1. Basal metabolic rate (BMR) is the energy your body uses at rest. It uses the Mifflin-St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, then plus 5 for men or minus 161 for women.
2. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor: 1.2 for little or no exercise, 1.375 for light, 1.55 for moderate, 1.725 for hard exercise, and 1.9 for very hard exercise or a physical job.
The tool then offers targets by adjusting TDEE:
- lose about 0.25 kg (0.5 lb) a week: 275 kcal a day less (250 for imperial)
- lose about 0.5 kg (1 lb) a week: twice that
- gain about 0.25 kg (0.5 lb) a week: that much more
Targets are not shown below 1,200 kcal. It is an estimate for adults aged 18 to 100, and does not suit pregnancy, medical conditions or children.
Worked example
Using the default values in the calculator above:
| Input | Value |
|---|---|
| Units | Metric (cm, kg) |
| Sex | Female |
| Age | 32 years |
| Height | 170 |
| Weight | 68 |
| Activity level | Moderate exercise, 3 to 5 days a week |
Calories to keep your weight (TDEE): 2,203 kcal
| Basal metabolic rate, at rest | 1,422 kcal |
|---|---|
| Lose 0.25 kg a week | 1,928 kcal |
| Lose 0.5 kg a week | 1,653 kcal |
| Gain 0.25 kg a week | 2,478 kcal |
Tips and common mistakes
Pick the activity level honestly, as most people overestimate it. Treat the result as a starting point, track your weight for two to three weeks, then adjust by about 100 to 200 kcal if it is not moving as expected. Do not cut calories sharply without advice. Speak to a GP or dietitian if you have a medical condition. General information, not medical advice.
Frequently asked questions
What is TDEE?
Total daily energy expenditure: the calories you burn in a day, including rest and activity. Eating around this amount should keep your weight steady.
Which equation does the calculator use?
The Mifflin-St Jeor equation for resting energy, multiplied by an activity factor from 1.2 to 1.9.
Can I eat below 1,200 calories a day?
The tool never shows a target below 1,200 kcal. Large cuts should be discussed with a GP or dietitian first.