How to use the Calorie Calculator
- Choose your sex and enter your age, height and weight.
- Pick the activity level that matches a typical week.
- Read your maintenance calories and the targets for gradual weight loss or gain.
Formula used
About 7,700 kcal equals 1 kg of body fat, so a daily gap of about 550 kcal gives roughly 0.5 kg change per week.
Worked examples
| Person | BMR | Activity | Maintenance |
|---|---|---|---|
| Man, 30 y, 175 cm, 75 kg | 1,699 | Moderate (1.55) | 2,633 kcal |
| Woman, 25 y, 165 cm, 60 kg | 1,345 | Light (1.375) | 1,850 kcal |
| Man, 45 y, 180 cm, 90 kg | 1,805 | Sedentary (1.2) | 2,166 kcal |
Losing weight safely
Aim for 0.25 to 0.5 kg a week. Very low intakes can cause muscle loss, tiredness and nutrient gaps, so most guidelines advise against going below about 1,200 kcal a day for women and 1,500 for men without medical supervision. Pair your target with your BMI and stay hydrated with the Water Intake Calculator.
Medical note: this tool gives general estimates for healthy adults. It is not a diagnosis. Talk to a doctor or registered dietitian before making big changes, especially if you are pregnant, under 18, an athlete or living with a health condition.
Frequently asked questions
What is TDEE?
Total daily energy expenditure: the calories you burn in a day, including your resting metabolism, daily movement and exercise.
How accurate is the Mifflin-St Jeor equation?
It is considered one of the most accurate equations for healthy adults, usually within about 10% of measured values. Track your weight for 2 to 3 weeks and adjust.
How many calories should I eat to lose 1 kg a week?
That needs a gap of about 1,100 kcal a day, which is too aggressive for most people. A slower 0.5 kg a week is easier to sustain.
Do I need to count calories to lose weight?
Not always. Smaller portions, more vegetables and protein, fewer sugary drinks and regular activity often work without counting.
What is the difference between BMR and calories?
BMR is what you burn at complete rest. Your daily calorie need is BMR multiplied by your activity level. See the BMR Calculator.
Sources and references
Our team builds and tests every tool by hand, checks each formula against official sources (IRS, HMRC, the Income Tax Department of India, CBSE, NHS, WHO) and reviews pages whenever rules change. Last reviewed on . Spotted a mistake? Tell us.