Calorie Calculator
Estimate the calories you burn per day to maintain your weight.
What this calculator tells you
This calculator estimates how many calories your body uses in a day at your current weight. That number is often called maintenance calories or total daily energy expenditure (TDEE). It has two parts: the energy your body uses at rest to keep you alive (your resting metabolic rate), and the extra energy you use moving around and exercising.
How it is calculated
Resting calories come from the Mifflin-St Jeor equation, a widely used formula:
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
That result is then multiplied by an activity factor: 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate activity and 1.725 for very active. US units are converted to kilograms and centimeters first.
Worked example
Take a 35-year-old person who is 170 cm tall and weighs 70 kg.
- Man: resting calories are 10 × 70 + 6.25 × 170 − 5 × 35 + 5 = about 1,593. Maintenance is about 1,911 calories if sedentary, 2,190 with light activity, 2,468 with moderate activity and 2,747 if very active.
- Woman: resting calories are about 1,427. Maintenance is about 1,712 calories if sedentary, 1,961 with light activity, 2,211 with moderate activity and 2,461 if very active.
Choosing your activity level
- Sedentary: a desk job and little deliberate exercise.
- Light: light exercise or sport one to three days a week.
- Moderate: moderate exercise three to five days a week.
- Very active: hard exercise or a physical job six to seven days a week.
If you are unsure, choose the lower level. People tend to overestimate how active they are.
Frequently asked questions
How accurate is a calorie calculator?
It gives an estimate, not a measurement. Muscle mass, genetics, hormones, medications and daily movement all affect how many calories you really use, so your actual needs can differ from the result.
Is this a diet plan?
No. It only estimates the calories needed to maintain your current weight. It does not say how much you should eat to gain or lose weight. A doctor or registered dietitian can help you set goals that are safe for you.
Who should not use this calculator?
It is designed for healthy adults aged 18 and over. It is not suitable for children, teenagers, pregnancy or breastfeeding, or people with medical conditions that affect metabolism or nutrition. Talk to a health professional in those cases.
Why does the calculator ask for age, sex, height and weight?
Body size and composition change how much energy your body uses at rest. Larger bodies use more, and resting needs generally decline with age.
How often should I recalculate?
Update the numbers when your weight, activity level or routine changes noticeably.
This calculator is for general information only and is not medical or nutrition advice.