Calorie Calculator
Find out how many calories you burn and should eat each day. Enter your details to get your maintenance calories (TDEE) plus clear targets for losing, maintaining, or gaining weight.
Calorie Calculator
Find out how many calories you burn and should eat each day. Enter your details to get your maintenance calories (TDEE) plus clear targets for losing, maintaining, or gaining weight.
Used because the formula differs for men and women.
- BMR (calories at rest)
- 1,669 kcal/day
TDEE = your BMR (Mifflin-St Jeor) multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active).
This is an educational estimate, not medical advice. Consult a qualified professional.
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How your daily calories are calculated
This calculator first works out your Basal Metabolic Rate (BMR) — the calories you burn at rest — using the Mifflin-St Jeor equation, which research has shown to be the most accurate of the common formulas. It then multiplies your BMR by an activity factor to estimate your Total Daily Energy Expenditure (TDEE): the calories you actually burn in a typical day.
The activity multipliers used are the widely accepted standard values:
- Sedentary (little or no exercise): ×1.2
- Lightly active (1–3 days/week): ×1.375
- Moderately active (3–5 days/week): ×1.55
- Very active (6–7 days/week): ×1.725
- Extra active (hard training or a physical job): ×1.9
Calories to lose, maintain, or gain
Your maintenance figure is the number of calories that keeps your weight stable. To change weight, you adjust intake around it. Because roughly 3,500 calories equals about half a kilogram (one pound) of fat, a daily change of about 500 calories shifts your weight by roughly that much per week.
The three goal cards above apply this: a 500-calorie deficit for steady fat loss, your maintenance figure to hold steady, and a 500-calorie surplus for gradual gain. For safety, this tool never recommends eating below about 1,200 calories a day for women or 1,500 for men — go lower only under professional supervision. If a target would fall below that floor, you will see a warning.
Making your calorie target work
These numbers are well-validated estimates, but everyone is a little different, and your true burn can vary by 10% or more. Use your target as a starting point: track your intake and weight for two to three weeks, then adjust up or down based on what actually happens on the scale.
Calorie quality matters too. The same calorie count built from protein, vegetables, whole grains and healthy fats will leave you fuller and healthier than one built from ultra-processed food. Pair your target with adequate protein and strength training to keep muscle while you lose fat.
Helpful for hitting your calorie goal
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Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your resting metabolism plus all activity and digestion. Eating at your TDEE keeps your weight stable.
How many calories should I eat to lose weight?
A deficit of about 500 calories below your TDEE produces roughly 0.5 kg (1 lb) of loss per week. Avoid dropping below about 1,200 calories (women) or 1,500 (men) without medical guidance.
Why is there a minimum calorie limit?
Eating too little makes it hard to get enough nutrients, can reduce muscle mass, and is difficult to sustain. Most guidance sets a floor of around 1,200 kcal for women and 1,500 for men outside of supervised programs.
How accurate is this calorie calculator?
It uses the Mifflin-St Jeor equation, the most accurate common formula, but results are estimates. Track your weight for a few weeks and adjust your intake based on real-world results.
Sources & references
Not medical advice. This result is an educational estimate from HealthyLifeStyles (Trusted Wellness), based on population formulas — not a diagnosis or treatment. Always consult a qualified healthcare professional about your health.
https://www.healthylifestyles.com/tools/calorie-calculator