This calculator estimates your total daily energy expenditure (TDEE): the calories you burn in a day, including exercise. Eating about this much keeps your weight stable; eating less or more leads to gradual weight loss or gain.
Results are estimates based on averages. Track your weight for a few weeks and adjust, and speak to a doctor or dietitian before making big changes to your diet.
Formula
Daily calories = BMR × Activity factor
BMR comes from the Mifflin–St Jeor equation. Activity factors range from 1.2 (sedentary) to 1.9 (extra active).
A deficit of about 500 kcal a day leads to roughly 0.5 kg (1 lb) of weight loss per week.
Worked example
A moderately active 30-year-old man, 70 kg and 175 cm, has a BMR of about 1,649 kcal. Multiplying by 1.55 gives roughly 2,556 kcal a day to maintain his weight.
Frequently asked questions
How many calories should I eat to lose weight?
A common approach is about 500 kcal below your maintenance calories, which gives roughly 0.5 kg (1 lb) of loss per week. Very low-calorie diets should be supervised by a professional.
Which activity level should I choose?
Most people overestimate. If you have a desk job and exercise a few times a week, “lightly” or “moderately active” is usually right.
Last updated · Calculations checked by automated tests· Editorial policy