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Calorie Calculator

Find how many calories your body needs each day based on your stats and activity level.

Your details

Age (years)

Weight

Height

Activity Level

Pick based on your full week: job, steps, chores, and training intensity, not just gym days.

Note

Results are estimates. Consult a dietitian for personalised advice.

BMR vs TDEE — What's the Difference?

Your Basal Metabolic Rate (BMR) is the calories your body burns at complete rest to keep organs functioning. Your Total Daily Energy Expenditure (TDEE) multiplies BMR by an activity factor - this is your true daily calorie burn including exercise and movement.

How Many Calories Should I Eat to Lose Weight?

Eating ~500 kcal below your TDEE per day creates a deficit that produces roughly 0.5 kg (1 lb) of weight loss per week - a safe, sustainable rate. Going much lower risks muscle loss and nutrient deficiencies.

How Many Calories to Maintain or Gain Weight?

Eating at your TDEE keeps your weight stable. A surplus of 300-500 kcal above TDEE supports gradual muscle gain. Use your TDEE from the calculator above as your personal baseline.

Common Questions

What is the difference between BMR and TDEE?+

BMR is calories burned at rest, while TDEE adds movement and exercise to estimate your total daily calorie burn.

How many calories should I eat to lose weight?+

A moderate deficit below TDEE is typically used for steady fat loss. The calculator gives your baseline so you can set targets responsibly.

How many calories are needed for maintenance?+

Maintenance calories are approximately your TDEE, where intake and daily energy expenditure are balanced.

Can this help with muscle gain planning?+

Yes. Use your TDEE as baseline, then apply a controlled surplus to support gradual lean gain.