Health calculator
How many calories do I need?
Estimate how many calories you need each day based on your age, body size, and activity level. This tool calculates your BMR and total daily energy expenditure (TDEE).
Try the calculator
Choose your activity level for a realistic daily estimate.
BMR and TDEE explained
BMR is the energy your body uses at rest. TDEE multiplies BMR by an activity factor to estimate your full daily burn. The Mifflin-St Jeor formula is: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age + s, where s is +5 for men and -161 for women.
Example scenario
A 30-year-old woman who is 165 cm tall, weighs 68 kg, and exercises 3-4 times per week has a TDEE around 2,200 calories. That means roughly 2,200 calories maintain her current weight.
What this means
- - Maintenance: eat close to your TDEE.
- - Weight loss: try TDEE minus 300-500 calories.
- - Weight gain: add 200-300 calories above TDEE.
- - Recalculate after major weight or activity changes.
What to do next
Use your TDEE as a baseline, then adjust in small steps for steady results.
FAQ
What is TDEE?
TDEE stands for total daily energy expenditure. It estimates the calories you burn each day based on your basal metabolic rate and activity level.
Which formula does this calculator use?
We use the Mifflin-St Jeor equation, a widely accepted method for estimating basal metabolic rate.
How should I use the calorie result?
Use TDEE as a maintenance baseline. A modest deficit (about 300-500 calories) is a common starting point for weight loss goals.