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Calorie Calculator
Calculate your daily calorie needs (TDEE) based on age, gender, height, weight, and activity level. Get personalized targets for weight loss, maintenance, or gain.
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Daily Calorie Needs (TDEE)
2,633 kcal
To maintain your current weight
Basal Metabolic Rate (BMR)
1,699 kcal/day
Calories burned at complete rest
Weight Loss
Mild (-0.25kg/wk)2383 kcal
Moderate (-0.5kg/wk)2133 kcal
Extreme (-1kg/wk)1633 kcal
Maintain Weight
2633 kcal/day
Weight Gain
Mild (+0.25kg/wk)2883 kcal
Moderate (+0.5kg/wk)3133 kcal
Suggested Daily Macronutrients (Maintenance)
120g
Protein
480 kcal
374g
Carbs
1496 kcal
73g
Fat
657 kcal
How This Calculator Works
This calculator uses the Mifflin-St Jeor Equation, considered the most accurate for estimating BMR: For Men: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5 For Women: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161 Your Total Daily Energy Expenditure (TDEE) is then: TDEE = BMR × Activity Multiplier Weight change targets: • 0.5kg/week loss = TDEE - 500 kcal • 1kg/week loss = TDEE - 1000 kcal • 1kg = approximately 7,700 calories
Frequently Asked Questions
Health Tools
Quick Facts
1kg fat~7,700 kcal
Safe loss rate0.5-1kg/week
UK avg (men)~2,500 kcal
UK avg (women)~2,000 kcal
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