Calorie Calculator

1. Enter your sex, age, weight, and height.
2. Choose your activity level and your goal: maintain, lose, or gain weight.
3. See your basal metabolic rate, total daily energy expenditure, and daily calorie goal.

BMR, daily energy expenditure, and calorie goals: what’s the difference?

• Basal metabolic rate (BMR): The energy your body uses when completely at rest. We use the Mifflin-St Jeor equation (1990), considered one of the most accurate for adults: 10 × weight + 6.25 × height − 5 × age, + 5 for men or − 161 for women.
• Total daily energy expenditure: Your BMR multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active).
• Goal: Your total daily energy expenditure minus 500 kcal for weight loss, or plus 300 kcal to build muscle with less fat gain.

What to know before cutting calories

A 500 kcal daily deficit often leads to losing about 0.5 kg per week at first, but your body adapts and weight loss slows. Diets below 1,200 kcal for women or 1,500 kcal for men are unlikely to provide enough vitamins and protein without professional guidance—which is why the calculator won’t show goals below those limits. Pregnant or breastfeeding people, teens, and anyone with diabetes or thyroid conditions should consult a registered dietitian or doctor.