This calorie calculator estimates how many calories you need each day to keep your current weight, and gives gentle targets for losing or gaining about half a kilogram a week. It is based on your age, sex, height, weight and activity level.
How it works
First your basal metabolic rate (BMR) is calculated with the Mifflin-St Jeor equation. It is then multiplied by an activity factor to get your total daily energy expenditure (TDEE) — the calories you need to maintain your weight. A deficit of about 500 kcal a day is a common guideline for slow, steady weight loss of roughly 0.5 kg a week, and a surplus of 500 kcal for gradual gain.
For safety, the weight-loss figure is never shown below about 1,500 kcal for men or 1,200 kcal for women, levels often cited as minimums without medical supervision.
Example
A 30-year-old man, 70 kg and 168 cm, who exercises lightly needs about 2,207 kcal/day to maintain his weight, about 1,707 kcal to lose weight slowly and about 2,707 kcal to gain.
Frequently asked questions
Which activity level should I choose?
Be honest and conservative. Most office workers who exercise a few times a week fit “light” or “moderate”. Overestimating activity is the most common reason calorie targets don’t work.
Is cutting calories sharply a good idea?
Very low-calorie diets can cause muscle loss and nutrient deficiencies. If you have a medical condition, are pregnant or breastfeeding, or want to lose a lot of weight, speak to a doctor or registered dietitian.
Disclaimer: this tool is for general information only and is not medical or dietary advice.