Calorie Intake Calculator

How we calculate your calorie needs

The calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the number of calories your body needs at rest. The formula is: For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. For women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161. BMR is multiplied by an activity factor to calculate Total Daily Energy Expenditure (TDEE). For weight loss we subtract 500 kcal, for weight gain we add 500 kcal.

What your result means

The recommended calorie intake is an estimate based on the information you provided. A deficit of 500 calories per day typically results in about 0.5 kg (1 lb) of weight loss per week. For weight gain, a surplus of 500 calories per day is recommended. These numbers are starting points — actual results vary from person to person. Adjust your intake based on the results you see over time.

Frequently Asked Questions