Find how many calories your body needs every day. Uses the Mifflin-St Jeor equation — the method recommended by the Academy of Nutrition and Dietetics as the most accurate for estimating resting metabolism.
30 yrs
170 cm
70 kg
Daily Calories to Maintain Weight (TDEE)
2,508 kcal
Basal Metabolic Rate (BMR)
1,618 kcal
Mild weight loss (−0.25 kg/week)
2,258 kcal
Weight loss (−0.5 kg/week)
2,008 kcal
Weight gain (+0.5 kg/week)
3,008 kcal
How to use this calorie calculator
Select your gender, then set your age, height and weight.
Choose the activity level that honestly matches a typical week. Most office workers who exercise a few times a week fall under "lightly" or "moderately active" — overestimating activity is the most common reason calorie targets fail.
Read your TDEE — the calories that keep your weight stable — and the adjusted targets for gradual weight loss or gain.
Reference: Mifflin MD, St Jeor ST et al., American Journal of Clinical Nutrition (1990). Recognised by the Academy of Nutrition and Dietetics as the most accurate predictive equation for resting metabolic rate in most adults.
Understanding your calorie needs: BMR, TDEE and how to use them
BMR vs TDEE — two numbers, two meanings
Your Basal Metabolic Rate (BMR) is the energy your body burns at complete rest just to stay alive — breathing, circulation, cell repair, brain function. It typically accounts for 60–70% of everything you burn. Your Total Daily Energy Expenditure (TDEE) adds everything else on top: walking, working, exercising and even digesting food. TDEE is the number that matters for planning, because it represents your real daily burn.
Choosing your activity level honestly
The multiplier is where most estimates go wrong. "Moderately active" means genuine exercise 3–5 days a week on top of daily movement — not a desk job with an occasional walk. If you sit most of the day, start with sedentary or lightly active, track your weight for two to three weeks, and adjust. Your real-world weight trend is always more accurate than any formula.
How weight change actually works
A kilogram of body fat stores roughly 7,700 kcal. Eating about 500 kcal below your TDEE each day therefore produces roughly half a kilogram of loss per week — a pace widely considered sustainable. Very large deficits tend to backfire: they are hard to maintain, can reduce muscle along with fat, and often trigger rebound eating. Slow and consistent reliably beats fast and extreme.
Where the calories should come from
Calories set the direction of weight change; food quality determines how you feel getting there. Adequate protein (a common guideline is 0.8–1 g per kg of body weight for general health, more for those doing strength training) helps preserve muscle during weight loss and keeps you fuller. Fibre-rich vegetables, whole grains, dals and fruit deliver more satiety per calorie than refined snacks — which is why 1,800 kcal of home-cooked food feels very different from 1,800 kcal of fried snacks.
Why your needs change over time
BMR falls slowly with age — roughly 1–2% per decade after 20 — and falls as you lose weight, since a smaller body burns less. Recalculate whenever your weight changes by more than 4–5 kg or your routine changes significantly. Muscle tissue burns more energy at rest than fat, which is one reason strength training helps maintain metabolism during weight loss.
Pair it with your BMI
Calorie targets tell you how much to eat; your BMI tells you where your weight currently stands relative to health guidelines. Used together, they give a fuller picture than either number alone.
Frequently asked questions — Calorie Calculator
What is TDEE? ▼
Total Daily Energy Expenditure — the total calories you burn in a day including rest, daily movement, exercise and digestion. Eating at TDEE keeps your weight stable.
How accurate is the Mifflin-St Jeor equation? ▼
It is the most accurate general-purpose predictive equation, typically within 10% of measured values for most adults. Individual metabolism varies, so treat the result as a starting point and adjust based on your weight trend over 2–3 weeks.
How many calories should I cut to lose weight? ▼
A deficit of about 500 kcal per day below TDEE produces roughly 0.5 kg of loss per week, a pace generally considered sustainable. Avoid very large deficits without professional supervision.
Why am I not losing weight at my calculated calories? ▼
Common reasons: activity level was overestimated, portions are underestimated (studies show most people under-report intake by 20–40%), or your TDEE dropped as you lost weight. Track honestly for two weeks and recalculate.
Do men and women burn different calories? ▼
Yes. Men generally have more muscle mass and larger body size, so the equation adds +5 for men and subtracts 161 for women, producing a lower BMR for women at the same height and weight.
Should I eat below my BMR? ▼
Eating below BMR is generally not recommended without medical supervision, as very low intakes make adequate nutrition difficult and are hard to sustain.
Does metabolism really slow with age? ▼
Yes, but gradually — roughly 1–2% per decade in adulthood, largely due to muscle loss. Regular strength training substantially offsets this.
How much protein do I need? ▼
A common guideline for general health is 0.8–1 g per kg of body weight daily; people doing regular strength training often aim higher. Spread it across meals for best effect.
Disclaimer: This calculator provides general educational estimates only and is not medical or dietary advice. Individual calorie needs vary with genetics, health conditions and medication. Consult a doctor or registered dietitian before starting any weight-change plan, especially if you have a medical condition, are pregnant, or are under 18.