years
cm
kg
Calories to maintain weight2,633 kcal
per day
BMR (at rest)1,699 kcal
To lose 0.5 kg / week2,133 kcal
To gain 0.5 kg / week3,133 kcal
Protein target120 g / day
● calculated in 0.10 msruns in your browserupdated 07:35:34
Visualise
Calories for each goal
Breakdown
Daily calories by goal
| Goal | Calories per day | Note |
|---|---|---|
| Lose 0.5 kg / week | 2,133 kcal | — |
| Lose 0.25 kg / week | 2,383 kcal | — |
| Maintain weight | 2,633 kcal | — |
| Gain 0.25 kg / week | 2,883 kcal | — |
| Gain 0.5 kg / week | 3,133 kcal | — |
The maths
Formula
This is the exact calculation the tool runs.
BMR = 10 × kg + 6.25 × cm − 5 × age + s
s+5 for men, −161 for women
TDEEBMR × activity level
0.5 kg / weekabout 500 kcal a day
Practice
Worked examples
Click "Try it" to load an example into the tool.
Active man, 30
Sex: MaleAge: 30 yearsHeight: 180 cmWeight: 80 kgActivity level: Moderate: 3–5 days a week
2,759 kcal
Woman, desk job
Sex: FemaleAge: 35 yearsHeight: 162 cmWeight: 65 kgActivity level: Little or no exercise
1,592 kcal
Student athlete
Sex: FemaleAge: 20 yearsHeight: 170 cmWeight: 60 kgActivity level: Hard: 6–7 days a week
2,418 kcal
Step by step
How to use the Calorie Calculator
Enter your details
Sex, age, height and weight change how much energy your body uses.
Pick your activity level
Be honest. Most people with desk jobs are "little" or "light".
Choose a goal
Use the table to see calories for losing, keeping or gaining weight.
Questions
Frequently asked questions
Which formula does this use?
The Mifflin-St Jeor equation, which studies show is among the most accurate for adults.
How fast should I lose weight?
About 0.25–0.5 kg (0.5–1 lb) per week is safe and easier to keep off.
What is BMR?
Basal metabolic rate: the calories your body burns at complete rest, just to stay alive.