Calorie Calculator
Enter your details to see your daily maintenance calories.
This calculator first estimates your basal metabolic rate, then scales it by a standard activity multiplier to approximate the calories needed to maintain your current weight. Pick sedentary through very active, enter weight, height, age, and sex. Results update instantly and stay on your device.
How to use
- Select your sex.
- Enter weight in kilograms, height in centimetres, and age in years.
- Choose the activity level that best describes your typical day.
- Read the estimated BMR and the higher maintenance (TDEE) figure.
Examples
- Male, 80 kg, 180 cm, 35, moderate activity: BMR around 1,755, maintenance around 2,720 kcal.
- Female, 60 kg, 165 cm, 28, light activity: BMR around 1,330, maintenance around 1,829 kcal.
- Changing activity from sedentary (1.2) to very active (1.9) increases the multiplier by nearly 60 percent for the same BMR.
FAQs
- How is maintenance calculated?
- BMR is computed with the Mifflin St Jeor equation, then multiplied by one of five activity factors: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, or 1.9 very active. The result is an estimate of total daily energy expenditure for weight maintenance.
- Which activity level should I pick?
- Sedentary means little or no exercise and a desk job. Light is light exercise or sports 1 to 3 days a week. Moderate is moderate exercise 3 to 5 days. Active is hard exercise 6 to 7 days. Very active is very hard daily exercise plus a physical job or twice daily training.
- Will this tell me how many calories to eat to lose weight?
- It gives a maintenance estimate. A common starting deficit for fat loss is 300 to 500 kcal below maintenance, but individual response varies. Consult a professional for personalised targets, especially if you have medical conditions.
- Does the result include exercise calories I burn on a given day?
- The activity factor is an average over your lifestyle. It is not a precise addition of the calories from one workout. For day to day tracking many people prefer logging actual intake and weight trend over time.
- Is the data I type sent to a server?
- No. The entire computation happens in your browser. Nothing leaves your device.
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