Find out exactly how many calories your body needs daily — and how to adjust for your health goals.
yrs
kg
lb
cm
ft
in
—
calories per day to maintain your weight
Mild loss (0.25 kg/wk)
—
−250 cal/day
Weight loss (0.5 kg/wk)
—
−500 cal/day
Mild gain (0.25 kg/wk)
—
+250 cal/day
Weight gain (0.5 kg/wk)
—
+500 cal/day
Suggested Macros (maintenance)
Protein —gCarbs —gFat —g
Activity Level Guide
Not sure which activity level to pick? Use this as a guide.
Level
Description
Multiplier
Sedentary
Desk job, little to no exercise
× 1.2
Lightly active
Light exercise 1–3 days per week
× 1.375
Moderately active
Moderate exercise 3–5 days per week
× 1.55
Very active
Hard exercise 6–7 days per week
× 1.725
Extra active
Physical job or twice-daily training
× 1.9
Frequently Asked Questions
Common questions about calories and weight management.
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day. It accounts for your basal metabolic rate (calories burned at rest) plus additional calories burned through physical activity. Eating at your TDEE keeps your weight stable.
A safe and sustainable calorie deficit for weight loss is 500 calories per day below your TDEE, which typically results in losing approximately 0.5 kg (1 lb) per week. Deficits larger than 1000 calories per day are generally not recommended without medical supervision.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR) for most people. The BMR is then multiplied by an activity factor to produce your TDEE.
Calorie needs vary significantly based on age, sex, height, weight, and activity level. Men generally burn more calories than women due to higher muscle mass. Younger people tend to have higher metabolic rates. Activity level is often the biggest variable between individuals.
This calculator already factors in your activity level, so you do not need to add extra calories for planned workouts. If you have an unexpectedly intense workout, eating back a portion of those calories is reasonable, but be aware that fitness trackers often overestimate calories burned.