Daily Calorie Calculator — Calories to Lose, Maintain or Gain

Units

Sex

Age (years)

Height (cm)

Weight (kg)

Fill in your details to see your daily calorie target.

About the Daily Calorie Calculator

This calculator estimates how many calories you should eat each day to reach your weight goal. It starts from your Basal Metabolic Rate (BMR) — the energy your body needs just to stay alive — using the well-validated Mifflin-St Jeor equation. It then scales that up by your activity level to find your Total Daily Energy Expenditure (TDEE), the calories you actually burn on a normal day. From there it applies a sensible 500-calorie deficit or surplus so you lose or gain weight at a steady, sustainable pace, and suggests how to divide those calories across protein, carbohydrate and fat.

Weigh yourself at the same time of day and track the trend over 2-3 weeks, not day to day.

If your weight isn't moving the way you want, adjust your target by 100-200 calories and reassess.

Prioritise protein and whole foods — the same calorie count can feel very different depending on what it's made of.

This is an estimate for healthy adults, not medical advice. Check with a professional before big changes.

How it works

Three steps. No sign-up, no upload, no wait.

Enter your details

Add your age, sex, height and weight — everything stays on your device.

Pick activity & goal

Choose how active you are and whether you want to lose, maintain or gain weight.

Read your target

See your daily calorie goal plus a protein, carbs and fat split to aim for.

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Private by design.Everything happens right here in your browser. Your files are never uploaded — we never see them.

Frequently Asked Questions

How is my daily calorie target worked out? ▼

First we estimate your BMR (Basal Metabolic Rate) — the calories your body burns at complete rest — using the Mifflin-St Jeor equation, which is one of the most accurate for the general population. We then multiply BMR by an activity factor to get your TDEE (Total Daily Energy Expenditure), the calories you burn in a typical day. Finally we apply your goal: about a 500-calorie daily deficit to lose weight, no change to maintain, or a 500-calorie surplus to gain.

What's the difference between BMR and TDEE? ▼

Your BMR is what you'd burn lying in bed all day doing nothing — it powers your organs, breathing and cell repair. Your TDEE is BMR plus everything else: walking, working, exercising and even digesting food. TDEE is the number that matters for weight goals, because it's your real daily burn. Want to see those two figures on their own? Try our BMR & TDEE calculator.

Why 500 calories for losing or gaining weight? ▼

Roughly 3,500 calories equal about half a kilo (one pound) of body weight. A 500-calorie daily deficit adds up to around 3,500 a week — a steady, sustainable loss of about 0.45 kg (1 lb) per week. The same surplus supports a gradual, mostly-lean gain. Faster than this is usually harder to keep off and can cost you muscle.

How should I split my calories between protein, carbs and fat? ▼

This tool suggests a balanced 30% protein, 40% carbohydrate, 30% fat split, which suits most people. Protein and carbs provide about 4 calories per gram and fat about 9, so we convert each slice into grams for you. If you're building muscle you may push protein higher; if you're endurance training you may want more carbs. Treat the grams as a starting point, not a rule.

Is it safe to eat as few calories as the tool shows? ▼

For weight loss we never recommend dropping below roughly 1,500 calories a day for men or 1,200 for women without medical supervision, so the target is floored there. Very low intakes can leave you short on nutrients and energy. This calculator is an estimate for healthy adults and isn't medical advice — check with a doctor or dietitian before making big changes.

How accurate is this estimate? ▼

The Mifflin-St Jeor equation is well-regarded, but any formula is an approximation — real needs vary with muscle mass, genetics, hormones and how honestly activity is rated. Use the number as a starting point, track your weight over 2-3 weeks, and adjust up or down by 100-200 calories if the scale isn't moving the way you want.