Find out how many calories you burn each day and how many to eat for your goal. This free calorie calculator estimates your BMR (calories at rest) and TDEE (total daily energy expenditure) from your age, sex, height, weight and activity, then gives targets to lose, keep or gain weight.
Calorie formulas
Worked example
A 30-year-old man, 170 cm and 70 kg, has a BMR of 10 × 70 + 6.25 × 170 − 5 × 30 + 5 = 1,618 kcal. With moderate exercise (× 1.55) his TDEE is about 2,508 kcal. Eating around 2,000 kcal a day would make him lose roughly 0.5 kg a week.
Activity factors
| Activity level | Factor | Example |
|---|---|---|
| Sedentary | 1.2 | Desk job, little exercise |
| Light | 1.375 | Walks or light workouts 1–3 days a week |
| Moderate | 1.55 | Gym or sport 3–5 days a week |
| Very active | 1.725 | Hard training 6–7 days a week |
| Extra active | 1.9 | Manual labour plus training, athletes |
For general information only, not medical advice. Talk to a doctor or registered dietitian before major changes to your diet or training, especially if you are pregnant, under 18, or have a health condition.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE adds everything else: daily movement, exercise and digesting food. You eat to your TDEE to keep your weight steady.
Which BMR formula is most accurate?
For most adults the Mifflin-St Jeor equation is the most accurate of the common formulas, usually within about 10% of measured values.
How many calories should I eat to lose weight?
A deficit of about 500 kcal below your TDEE leads to roughly 0.5 kg (1 lb) of loss per week, which is a safe, sustainable pace for most people.
Why is my weight not changing?
Calorie estimates can be off by a few hundred calories, and water weight hides fat loss. Track for 2–3 weeks, then adjust your intake by 100–200 kcal.
Is it safe to eat 1,200 calories a day?
For many women it is a lower limit, and for most men 1,500 kcal is. Going lower makes it hard to get enough protein, vitamins and minerals without medical supervision.
Related tools
Free educational tool by HawkInc. Results are calculated in your browser and rounded for display; check critical work by hand or with a second method.