Calorie Calculator

Find your daily calorie needs based on activity.

Sex

Age

Height (cm)

Weight (kg)

Activity level

Maintenance calories

2,556 kcal/day

Mild weight loss

~0.25 kg/week

2,306 kcal

Weight loss

~0.5 kg/week

2,056 kcal

Weight gain

~0.5 kg/week

3,056 kcal

How this calculator works

TDEE = BMR × activity factor (Mifflin-St Jeor)

Estimates maintenance calories, then subtracts or adds 250–500 kcal for weight targets.

A 30 y/o, 175 cm, 70 kg male at moderate activity needs ~2,540 kcal/day.