Calorie Calculator

To lose weight, you need to consume fewer calories than your body burns each day — a calorie deficit. A deficit of 500 kcal per day typically produces approximately 0.5 kg (1 lb) of weight loss per week, which most health authorities consider a safe and sustainable rate. Use this calculator to find your maintenance calories (TDEE), then subtract your chosen deficit to get your weight loss calorie target.

Most adult women need between 1,600 and 2,400 kcal per day to maintain their weight, depending on age, height, weight, and activity level. Sedentary women typically need around 1,600–1,800 kcal, while very active women may need 2,200–2,400 kcal or more. For weight loss, a target of 1,200–1,500 kcal per day is a commonly suggested lower bound, though individual needs vary significantly.

Most adult men need between 2,000 and 3,000 kcal per day to maintain their weight. Sedentary men typically need around 2,000–2,200 kcal, while very active men or athletes may need 2,800–3,500 kcal or more. For weight loss, most guidelines recommend staying above 1,500 kcal per day without medical supervision.

The Mifflin–St Jeor equation, published in 1990, is the most widely validated formula for estimating Basal Metabolic Rate (BMR) in healthy adults. It uses your sex, weight (kg), height (cm), and age (years). For men: BMR = 10 × weight + 6.25 × height − 5 × age + 5. For women: BMR = 10 × weight + 6.25 × height − 5 × age − 161. Multiple systematic reviews have found it outperforms the original Harris-Benedict formula in accuracy for most adults.

The Harris-Benedict equation, originally published in 1919 and revised by Roza and Shizgal in 1984, was the standard BMR formula for decades. The revised version: Men: BMR = 88.362 + (13.397 × kg) + (4.799 × cm) − (5.677 × age). Women: BMR = 447.593 + (9.247 × kg) + (3.098 × cm) − (4.330 × age). It tends to slightly overestimate BMR compared to Mifflin–St Jeor, especially in overweight individuals. It remains widely used and is available as an option in this calculator.

The Katch-McArdle formula calculates BMR from lean body mass (LBM) rather than total weight, making it useful for athletes and muscular individuals whose body composition differs significantly from the average. Formula: BMR = 370 + (21.6 × LBM in kg), where LBM = weight × (1 − body fat fraction). You need to know your body fat percentage to use this formula. If you do not know it, use our Body Fat Calculator first.

Your calorie deficit is the difference between your TDEE (maintenance calories) and your daily intake target. Step 1: Calculate your TDEE using this calculator. Step 2: Choose a deficit — typically 250 kcal/day (mild), 500 kcal/day (standard), or 750 kcal/day (aggressive). Step 3: Subtract from TDEE. For example, a TDEE of 2,200 kcal minus a 500 kcal deficit gives a daily target of 1,700 kcal.

Eating significantly below your minimum calorie needs can cause muscle loss, nutrient deficiencies, fatigue, hormonal disruption, and metabolic slowdown. Women are generally advised not to go below 1,200 kcal/day and men not below 1,500 kcal/day without medical supervision. Very low calorie diets (under 800 kcal/day) should only be followed under direct clinical supervision.

Predictive BMR equations are accurate to within approximately ±10% for most healthy adults. This means if your estimated TDEE is 2,000 kcal, your true maintenance may be anywhere from roughly 1,800 to 2,200 kcal. The best approach is to use the calculator result as a starting point, track your weight for 2–4 weeks, and adjust your intake by 100–200 kcal if needed based on actual results.

If you selected an activity level that already reflects your exercise habits (e.g., Moderately active or Very active), your TDEE already includes those exercise calories — you do not need to add them back. Only eat back exercise calories if you selected Sedentary but then performed additional workouts not accounted for in your multiplier.

No. Calorie and nutrient needs during pregnancy and breastfeeding are significantly increased and highly individual. This calculator is not designed for these life stages. Please consult your doctor or a registered dietitian for personalised guidance.

Recalculate every 4–6 weeks, or whenever your weight changes by more than 3–5 kg, your activity level changes significantly, or your weight loss plateau extends beyond 2–3 weeks. As you lose weight, your BMR decreases — so your calorie targets need to be updated to remain effective.