Calorie Calculator (TDEE & BMR)
Calorie calculator: work out your BMR and TDEE, then get daily calorie targets to maintain, lose or gain weight, with a suggested protein amount.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Your daily calorie needs, explained
You use energy in two main ways: keeping your body running while resting — the basal metabolic rate (BMR) — and moving around during the day. Add them up and you get your total daily energy expenditure (TDEE), which is roughly what you can eat to keep your weight steady. We estimate BMR with the Mifflin–St Jeor equation, the one dietitians use most, and then apply your activity level.
| Goal | Calories a day | Likely change |
|---|---|---|
| Keep weight steady | TDEE | — |
| Gentle weight loss | TDEE − 250 | about 0.25 kg (0.5 lb) a week |
| Weight loss | TDEE − 500 | about 0.5 kg (1 lb) a week |
| Weight gain | TDEE + 300 to 500 | about 0.25–0.5 kg a week |
Without medical supervision, we advise against dropping below 1,500 calories daily for men or 1,200 for women. If you are pregnant or breastfeeding, your needs change — use the pregnancy or breastfeeding diet plan, which is built for that stage.
The equations we use
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- TDEE = BMR × activity factor (1.2 to 1.9)
Want meals that match your target? Try the free diet plan generator.
Common questions
How close will this number be to my real needs?
For most people the true figure is within about 10% of the estimate. Weigh yourself over 2–3 weeks and, if things are not moving as planned, change your intake by 100–200 calories.
BMR or TDEE — which one should I eat to?
BMR is only what you burn lying completely still. TDEE also covers walking, work, workouts and digestion, so it is always the larger number and the one to plan meals around.
Do I add calories back on days I exercise?
Usually not, because your chosen activity level already allows for regular exercise. An exceptionally long or tough session may be the exception.
Can I use this while pregnant?
It is not designed for pregnancy or breastfeeding, when energy needs change. Use our pregnancy or breastfeeding diet plans and follow your doctor’s advice.
References: Mifflin–St Jeor equation (Am J Clin Nutr 1990) · NHS: Understanding calories
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.
More free health tools
Who wrote and checked this
Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.
We check every tool and guide against the sources listed on the page and update it when guidance changes.
Updated: · How we write and review content