Calorie Calculator
A daily calorie number you can actually plan around: maintenance level, plus targets to lose or gain weight at a sensible pace.
Last updated: August 5, 2026
What your daily calorie number means
Your body burns two kinds of calories: BMR — the baseline your organs need just to keep you alive — and the extra you burn through activity, from walking to training. Multiply BMR by an activity factor and you get TDEE, the calorie level where weight stays put.
Weight management then becomes arithmetic. Roughly 7,700 calories equal a kilogram (about 3,500 per pound), so a 500-calorie daily deficit produces about a kilogram of loss per two weeks. This calculator sets that target for you.
The formulas
Worked example
A 30-year-old man, 175 cm, 70 kg, moderately active.
BMR ≈ 1,688. TDEE ≈ 2,616. A 500-calorie deficit targets about 2,116 kcal to lose weight at a steady pace.
Notice how activity dominates the difference: the same metabolism, sedentary, needs only about 2,026 calories to maintain — a 600-calorie gap driven almost entirely by lifestyle.
Related calculators
The questions people usually ask right after this one.
| BMI Calculator | Check your body mass index and see which weight range it falls in. |
|---|---|
| Due Date Calculator | Estimate your baby's due date and how far along the pregnancy is. |
| Compound Interest Calculator | See how interest builds on interest over time, and what a small head start is worth. |
| Salary to Hourly Calculator | Turn an annual salary into an hourly rate, or work out an offer in either direction. |
Frequently asked questions
Why does the calculator use kg and cm?
The Mifflin-St Jeor equation is built on metric units. Convert your pounds by dividing by 2.205, and your height in feet/inches to centimetres (5'9" = 175 cm) to match the fields.
Is a 1,000-calorie deficit okay?
That is aggressive and generally not recommended without medical supervision, because very low calorie intakes risk losing muscle and missing nutrients. Aim for around 500 and be consistent.
Can I use the gain target for bulking?
Yes, roughly. A modest surplus alongside resistance training supports muscle gain while limiting fat gain. The 0.5 kg/week pace is a sensible, commonly recommended starting surplus.
An estimate based on a predictive equation, not a medical recommendation. Consult a doctor or dietitian before making significant dietary changes.