How many calories you need a day, and for your goal
Works out how many calories your body burns at rest (BMR) and across a full day (TDEE), then shows a safe daily intake for keeping, losing or gaining weight.
Mifflin-St Jeor equation for BMR, with the macronutrient split inside the IOM's Acceptable Macronutrient Distribution Range (AMDR).
This tool is for general information only. It does not diagnose anything and it is not a substitute for a doctor's advice. If something is wrong or worrying you, please speak to a registered doctor.
Everything you enter is calculated in your own browser. Nothing is saved and nothing is sent anywhere.
If you want to talk your result through, these are the specialists to see.
BMR is what your body burns if you lay still all day, just breathing, pumping blood and running your organs. TDEE adds movement, work and exercise on top, giving the full daily burn. Eating around your TDEE keeps your weight steady.
About 500 calories less a day takes off roughly half a kilo a week, which is the safe pace. Cutting faster costs muscle as well as fat and makes the weight more likely to come back.
Without medical supervision it is not advisable to go below 1200 calories a day for women or 1500 for men. Below that it becomes hard to get enough vitamins, minerals and protein. This tool will not show a target under those floors.
It is a good estimate, not an exact figure. Two people of the same height and weight can burn somewhat differently. Pregnant or breastfeeding women, athletes, and anyone with diabetes, kidney or thyroid problems need a different calculation, so please check with a doctor or dietitian.
Fill in the details and press “Calculate”, and your result will appear here.
