What this calculator does
This calculator estimates how many calories you need each day to lose, maintain or gain weight. It first works out your Basal Metabolic Rate, then adjusts it for how active you are and for your goal.
How it works
We calculate BMR with the Mifflin-St Jeor equation, multiply by an activity factor to get your maintenance calories (TDEE), then apply your goal:
| Goal | Adjustment |
|---|---|
| Lose weight | about 500 calories below maintenance |
| Maintain weight | maintenance calories |
| Gain weight | about 300 calories above maintenance |
Activity levels explained
- Sedentary – little or no exercise (×1.2)
- Light – exercise 1–3 days/week (×1.375)
- Moderate – 3–5 days/week (×1.55)
- Very active – 6–7 days/week (×1.725)
- Extra active – hard daily training or physical job (×1.9)
How to use it
- Enter weight, height, age and gender.
- Pick your activity level.
- Select your goal.
- Calculate to see your target daily calories.
These figures are estimates. For a personalised plan, speak to a registered dietitian or doctor.