Find out exactly how many calories you need each day based on your age, sex, weight, height and activity level. Set your goal to lose weight, maintain your current weight or gain muscle — the calculator adjusts your target accordingly.
This calculator uses the Mifflin-St Jeor equation — the most accurate formula for estimating Basal Metabolic Rate (BMR) for most people. BMR is the number of calories your body burns at complete rest just to maintain basic functions.
BMR is then multiplied by your activity level to give your Total Daily Energy Expenditure (TDEE) — the number of calories you burn in a typical day.
A deficit of 500 calories per day leads to approximately 0.5kg of weight loss per week. This is considered a safe and sustainable rate. Avoid dropping below 1,200 calories (women) or 1,500 calories (men) without medical supervision.