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This tool estimates your BMR (Basal Metabolic Rate — the calories your body burns at complete rest) and your TDEE (Total Daily Energy Expenditure — maintenance calories including activity). Enter your gender, age, height, weight and activity level.

It uses the accurate Mifflin-St Jeor formula. To lose weight, eat below your maintenance figure (about 500 kcal less per day for roughly 0.5 kg a week); to gain, eat above it. This is general guidance, not medical or dietary advice.

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How many calories do I need per day?

Your maintenance need (TDEE) is your BMR multiplied by an activity factor. Enter your details and the calculator shows maintenance, weight-loss and weight-gain calorie targets.

What is the difference between BMR and TDEE?

BMR is the calories you burn at rest; TDEE is BMR plus the calories used through daily activity and exercise. TDEE is what you eat to maintain weight.

How do I lose weight with calories?

Eat below your maintenance calories — a deficit of about 500 kcal a day gives roughly 0.5 kg of loss per week. Combine with activity and a balanced diet.

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