Calorie Needs Calculator
Estimate how many calories you need each day to maintain, lose or gain weight.
Daily calorie target
Enter your details and we'll estimate your daily calorie needs.
How it works
We use the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at rest — then multiply by an activity factor to get your Total Daily Energy Expenditure (TDEE).
For weight loss we subtract roughly 500 calories from your maintenance figure, which typically supports a gradual loss of about half a kilo per week. For weight gain we add around 300 calories, suitable for a steady lean gain.
Calorie calculations are estimates. Real-world needs can vary depending on muscle mass, metabolism, health conditions and lifestyle — adjust over a few weeks based on how your weight actually changes.
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