Calorie Calculator
Estimate how many calories you burn per day (TDEE), and see targets for maintaining, losing, or gaining weight.
Maintenance is the calories you'd eat to keep your current weight at your stated activity level. Mild loss/gain use a ~10% adjustment; the loss figure uses a ~20% deficit. For your protein, carb and fat split, try our Macro Calculator.
Suggested natural foods for your goal
General food group guidance, not a medical diet plan. Consult a nutritionist for a personalised plan.
How this is calculated
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — then multiplies it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE), the calories you burn including movement and exercise.
Using your results
To lose weight, eat below your maintenance number; to gain weight, eat above it. A deficit or surplus of around 500 calories a day roughly corresponds to half a kilogram (about 1 lb) of change per week, though individual results vary with metabolism, hydration and muscle mass.