Calculate how many calories you need per day to maintain, lose or gain weight — based on your age, height, weight and activity level.
⚠️ This calculator provides general estimates only. Results are not medical advice. Please consult a qualified healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.
What is BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your organs functioning. It accounts for about 60–75% of total daily calorie expenditure.
TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise and daily movement. This is the number you should eat to maintain your current weight.
Mifflin-St Jeor equation (used by this calculator)
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for most people:
Frequently asked questions
How many calories should I eat per day?▾
It depends on your age, gender, height, weight and activity level. The calculator above gives a personalised estimate. For most adults, maintenance calories range from 1,600–3,000 kcal/day. Enter your details above to get your specific number.
How do I calculate calorie deficit?▾
Subtract your target calories from your TDEE (maintenance). A 500 kcal/day deficit generally leads to losing approximately 0.5 kg (1 lb) per week, since 1 pound of fat ≈ 3,500 calories. A 1,000 kcal/day deficit would target about 1 kg per week. Going beyond 1,000 kcal deficit is generally not recommended.
How to calculate maintenance calories?▾
Calculate your BMR using the Mifflin-St Jeor equation, then multiply by your activity factor (1.2 to 1.9). The result is your TDEE — the calories you need to eat to maintain your current weight. Use the calculator above for an instant result.
How many calories should I eat to lose weight?▾
Eat 500–1,000 fewer calories than your TDEE. This creates a calorie deficit that leads to gradual weight loss of 0.5–1 kg per week. Losing more than 1 kg per week typically requires an aggressive deficit that can be difficult to sustain and may affect muscle mass.
What is a calorie deficit?▾
A calorie deficit occurs when you consume fewer calories than your body burns. Your body then uses stored fat (and some muscle) for energy, resulting in weight loss over time. A 500 kcal/day deficit = approximately 0.5 kg lost per week.
What is zigzag calorie cycling?▾
Zigzag cycling alternates between higher and lower calorie days while keeping the same weekly total. This can help prevent the body from adapting to a constant calorie level, which can slow weight loss. The weekly plan shown above uses your target calories but varies them ±250 kcal across the week.