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Calorie Calculator: daily calories (BMR & TDEE)

Work out how many calories you burn each day and how many to eat to maintain, lose or gain weight.

Age

HeightcmWeightkg

Activity level

Calories to maintain your weight

2,594 kcal

BMR 1,674 kcal (at complete rest)

Lose 0.5 kg / 1 lb a week	2,094 kcal
Lose 0.25 kg a week	2,344 kcal
Maintain	2,594 kcal
Gain 0.25 kg a week	2,844 kcal
Gain 0.5 kg a week	3,094 kcal

For general information only, not medical advice. Speak to your GP, midwife or a health professional about your own health.

How it works

Your basal metabolic rate (BMR) is worked out with the Mifflin-St Jeor equation, the most accurate everyday formula: men = 10×kg + 6.25×cm − 5×age + 5, women = 10×kg + 6.25×cm − 5×age − 161.

Your total daily energy expenditure (TDEE) is BMR × an activity multiplier, from 1.2 (desk job, little exercise) to 1.9 (very hard physical work or training).

A deficit of about 500 calories a day leads to roughly 0.5 kg (1 lb) of weight loss a week.

Frequently asked questions

How many calories should I eat to lose weight?+

Roughly 300–500 below your TDEE for steady loss. Don't go below about 1,200 (women) or 1,500 (men) a day without medical advice.

Why is my weight loss slower than expected?+

Water weight, measuring errors and your metabolism adapting all play a part. Track the trend over several weeks.