Calorie Calculator (BMR & TDEE)
Find how many calories you burn each day and how much to eat to lose, maintain or gain weight.
BMR
1,568
Calories your body burns at complete rest.
Daily calories (TDEE)
2,430
What you burn in a typical day at this activity level.
Calories per goal
Target intake for each goal, per day.
| Lose weight~0.5 kg/week | 1,930 kcal/day |
| Lose slowly~0.25 kg/week | 2,180 kcal/day |
| Maintain weightstay the same | 2,430 kcal/day |
| Gain slowly~0.25 kg/week | 2,680 kcal/day |
| Gain weight~0.5 kg/week | 2,930 kcal/day |
Estimates use the Mifflin-St Jeor equation. Weight-loss targets are floored at a safe minimum. For a personalised plan, talk to a doctor or dietitian.
About this tool
If you want to eat smarter and hit your weight goals, it all starts with knowing how much energy your body actually needs. This calorie calculator works out both your BMR (the energy you burn at rest) and your TDEE (the total you burn across the whole day once activity is counted) in one go.
Using it could not be simpler. Enter your sex, age, weight and height, choose your daily activity level, and the tool returns your numbers right away, along with suggestions for how many calories to aim for so you can:
- Lose weight by eating slightly below your TDEE in a gentle, steady way
- Maintain by eating close to your TDEE
- Gain weight or build muscle by eating moderately above your TDEE
Knowing these figures gives your weight loss or muscle-building plan a clear direction instead of guesswork. The best approach is to follow your target for two to four weeks, weigh yourself to see the real effect, then fine-tune your calories to match your own body. To check where your current weight sits, try our BMI calculator alongside it.
This tool is free with no sign-up and runs entirely in your browser, so your data is never stored anywhere. Keep in mind that the numbers are an estimate for general planning rather than medical advice. If you have a health condition or want a nutrition plan built around you, a doctor or dietitian can guide you safely.
How to use
- 1Enter your sex, age, weight and height
- 2Choose your daily activity level, from mostly sitting to training hard
- 3Tap calculate to see your BMR (energy burned at rest) and TDEE (energy burned across the whole day)
- 4Read the suggested daily calories to lose, maintain or gain weight
Frequently asked questions
- What is the difference between BMR and TDEE?
- BMR is the minimum energy your body burns at rest just to keep organs running, while TDEE is the total you actually burn across the day once activity is added in. TDEE is the number you use to set your daily calorie target.
- How many calories should I eat to lose weight?
- A common approach is to eat about 300 to 500 calories below your TDEE each day, which leads to steady, sustainable weight loss. Avoid going too low, as that can backfire on your health and energy.
- How accurate are these numbers?
- They are a solid estimate to start planning from, but everyone is different. Track your weight and how you feel for two to four weeks, then adjust your calories based on the real results you see.
- Is this tool free?
- Yes, it is free with no sign-up. It calculates instantly in your browser and does not store any of your personal details.
- Can these numbers replace advice from a doctor?
- No. The results are an estimate for general planning, not medical advice. If you have a health condition or want a tailored plan, please consult a doctor or dietitian.