Calorie Estimator
The Calorie Estimator calculates your daily calorie needs from your age, sex, height, weight, and activity level, with targets for losing, maintaining, or gaining weight.
From BMR to daily calories
It first estimates your Basal Metabolic Rate - the energy you burn at rest - using the Mifflin-St Jeor equation, then multiplies by an activity factor (sedentary to very active) to get your Total Daily Energy Expenditure (TDEE). That TDEE is roughly the calories needed to maintain your current weight.
Setting a goal
To lose weight, eat below your TDEE (a deficit of about 500 calories a day is a common, sustainable target for around 0.5 kg per week); to gain, eat above it. The calculator shows all three targets. It is a starting estimate - adjust based on real-world results, and consult a professional for medical or performance nutrition.
Frequently Asked Questions
How many calories should I eat to lose weight?
A deficit of roughly 500 calories per day below your maintenance level typically yields about half a kilogram of loss per week, a sustainable pace for most people.
What is TDEE?
Total Daily Energy Expenditure is the calories you burn per day, combining your resting metabolism with activity. It is your maintenance calorie level.
Which formula does it use?
It uses the Mifflin-St Jeor equation for BMR, widely regarded as one of the most accurate for the general population.
Are these calorie numbers exact?
They are well-founded estimates. Real needs vary with metabolism and body composition, so adjust based on how your weight actually responds.
Related Health Tools
Privacy-first: client-side tools process your input in your browser. Free to use, no sign-up. See our Privacy Policy and Disclaimer.