Free online tool
Calorie Calculator.
Estimate daily calories to maintain, lose or gain weight.
BMR
1699
kcal/day
Maintenance
2633
TDEE
Mild loss
2383
~0.25 kg/wk
Weight loss
2133
~0.5 kg/wk
Lean bulk
2933
slight surplus
Mifflin-St Jeor estimate for general guidance only — individual needs vary. Not medical or dietary advice.
Three simple steps
How to use Calorie Calculator
1
Enter your details
Sex, age, height, weight.
2
Pick an activity level
Be honest about weekly training.
3
Use the targets
Maintenance (TDEE) plus cut and bulk ranges.
Helpful answers
Frequently asked questions
Which formula does this use?
The Mifflin-St Jeor equation for BMR, multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active) to estimate total daily energy expenditure.
How fast should I lose weight?
A 500 kcal daily deficit is about 0.5 kg per week and is sustainable for most people. Larger deficits risk muscle loss and are hard to maintain.