Calorie Calculator

A calorie calculator estimates how many calories you burn in a day, so you know roughly what to eat to maintain, lose, or gain weight. It first works out your resting metabolism using the Mifflin-St Jeor equation, then multiplies by an activity factor for how much you move. The result is an estimate to start from and adjust, not a precise prescription. It runs entirely on your device.

How to use it

1. Enter your weight, height, age, and sex.
2. Pick the activity level that honestly matches your week.
3. See calories to maintain your weight, plus targets to lose or gain about half a kilo a week.

Examples

• Male, 70 kg, 175 cm, 25 years, moderately active → about 2,594 calories to maintain.
• To lose roughly 0.5 kg a week, that becomes about 2,094 calories.

Frequently asked questions

How many calories should I eat a day?

Start with the maintenance figure this calculator gives you, then adjust based on results over two to three weeks. To lose weight, eat a few hundred calories below maintenance; to gain, eat above it. Very aggressive cuts tend to backfire.

How accurate are TDEE estimates?

They're a good starting point, typically within about 10% for most people. Individual metabolism, body composition, and how honestly you rate your activity level all shift the real number — treat it as a hypothesis to test, not a fact.

Why subtract 500 calories to lose weight?

A deficit of roughly 500 calories a day works out to about half a kilo of fat loss per week, which is a widely used and generally sustainable pace. Faster loss often means losing muscle and is harder to maintain.

Should I recalculate as my weight changes?

Yes. As you lose or gain weight your body needs fewer or more calories, so recalculate every few kilos. Weight loss slowing down is usually a sign your maintenance level has dropped, not a sign you're doing something wrong.