Calorie Calculator

How to use Calorie Calculator

1. 1
   Enter your age, gender, height, and weight

   Fill in your details at the top of the Daily Calorie Intake Calculator. Use the metric/imperial toggle to switch units — your values convert automatically.

2. 2
   Select your activity level

   Click one of the five activity level cards that best describes your typical week. Choosing accurately is important — most people are Sedentary or Lightly Active.

3. 3
   Choose your goal

   Select Lose Weight, Maintain, or Gain Muscle using the three buttons at the top of the calculator. This highlights your recommended daily calorie target.

4. 4
   Read your BMR and daily calorie targets

   Your BMR (calories burned at rest) and TDEE (calories burned with activity) are shown, along with all three goal targets simultaneously so you can compare them.

5. 5
   Use the deficit, burned, macro, and food calculators

   Scroll down to calculate your calorie deficit for a weight loss target, calories burned from exercise, your ideal macro split, or look up calories in common foods.

Frequently Asked Questions

How many calories should I eat a day?

The right number of calories depends on your age, gender, height, weight, and activity level. Most adults need between 1,600 and 3,000 calories per day. Use the Daily Calorie Intake Calculator above to get a personalised target based on the Mifflin-St Jeor formula.

How do I calculate my daily calorie needs?

First calculate your BMR (Basal Metabolic Rate) — the calories your body burns at rest — then multiply by an activity factor to get your TDEE (Total Daily Energy Expenditure). The Mifflin-St Jeor formula is used here: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 for men, or −161 for women.

How many calories should I eat to lose weight?

To lose weight safely, aim for a calorie deficit of 300–500 calories per day below your TDEE. This typically results in 0.3–0.5 kg (0.7–1 lb) of fat loss per week. Avoid deficits larger than 1,000 cal/day as these can lead to muscle loss and nutritional deficiencies.

What is BMR?

BMR stands for Basal Metabolic Rate — the number of calories your body needs to sustain basic life functions (breathing, circulation, cell repair) at complete rest. It is the foundation of all calorie calculations. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for the general population.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It is your BMR multiplied by an activity factor that accounts for how much you move each day. TDEE represents the total calories you burn in a day and is your true maintenance calorie level — eat at TDEE and your weight stays the same.

How many calories should a woman eat per day?

Most adult women need between 1,600 and 2,400 calories per day, depending on age, height, weight, and activity level. Sedentary women typically need around 1,600–1,800 cal/day, while very active women may need 2,200–2,400 cal/day or more. Use the calculator above for a personalised estimate.

How many calories should a man eat per day?

Most adult men need between 2,000 and 3,000 calories per day. A sedentary man typically needs around 2,000–2,200 cal/day, while very active men or athletes may need 2,800–3,200 cal/day. The exact figure depends on age, height, weight, and activity level.

How many calories should I eat to gain muscle?

To build muscle, you need a calorie surplus — eating more than your TDEE. A modest surplus of 200–300 calories per day (sometimes called a 'lean bulk') helps minimise fat gain while supporting muscle growth. This calculator recommends TDEE + 250 cal/day as a starting point for muscle gain.

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