Calorie Calculator

Estimate your daily calorie needs (TDEE) and targets to maintain, lose or gain weight.

Reviewed by the WorldCalcs team · Methodology · Last reviewed: June 2026

SexAge (years)

Weight (kg)Height (cm)

Activity level

Maintenance (TDEE)

2 759 kcal/day

BMR 1 780 kcal × 1.55

Lose weight

2 259 kcal/day

−500 kcal/day ≈ 0.45 kg (1 lb)/week

Gain weight

3 259 kcal/day

+500 kcal/day ≈ 0.45 kg (1 lb)/week

What is a calorie calculator?

A calorie calculator estimates how many calories you burn in a typical day — your Total Daily Energy Expenditure (TDEE). Knowing this maintenance level helps you plan whether to maintain, lose or gain weight.

How daily calories are calculated

First the tool finds your BMR with the Mifflin-St Jeor equation, then multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (extra active). Example: a moderately active 30-year-old man, 80 kg and 180 cm, has a BMR of 1 780, so 1 780 × 1.55 = 2 759 kcal per day to maintain weight.

All calculations happen in your browser. Nothing is sent, stored, or tracked.

Results are estimates and may contain errors — for general information only, not professional advice. Always verify before relying on them. Disclaimer

How to use

Fill in sex, age, weight, height and activity level. We compute BMR with the Mifflin-St Jeor equation and multiply by your activity factor (1.2–1.9) for TDEE.

The lose/gain targets use a 500 kcal/day shift, roughly 0.45 kg (1 lb) per week. Pick the activity level closest to your typical week — and don't add exercise twice.

Frequently asked questions

How many calories should I eat per day?+

It depends on your body and activity; this tool estimates your maintenance level, then shows lower and higher targets.

How is TDEE calculated?+

TDEE is your BMR multiplied by an activity factor between 1.2 and 1.9.

How do I lose weight?+

A deficit of about 500 calories a day is roughly 0.45 kg (1 lb) of weight loss per week.

What do the activity levels mean?+

Sedentary 1.2 (little exercise), lightly active 1.375, moderately active 1.55, very active 1.725 and extra active 1.9.

Is a calorie calculator exact?+

No, it is an estimate; real needs vary with body composition, genetics and other factors.

Should I count exercise separately?+

If your chosen activity level already includes exercise, do not add it again, to avoid double counting.

References

Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990.
Standard physical-activity multipliers (1.2–1.9) used to estimate Total Daily Energy Expenditure.