Calorie Calculator
Quick answer
Find out how many calories you burn per day (TDEE) and exactly how much to eat to maintain your weight, lose about 0.5 kg per week, or gain muscle gradually. Based on Mifflin-St Jeor plus your activity level.
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How daily calories are calculated
BMR = 10 × weight + 6.25 × height − 5 × age − 161 (women) / + 5 (men)
TDEE = BMR × activity factor (1.2 sedentary → 1.9 athlete)
Weight loss ≈ TDEE − 500 kcal; gain ≈ TDEE + 300 kcal
Roughly — a 500 kcal daily deficit adds up to about 0.5 kg of fat loss per week, a widely used rule of thumb.
Worked example
- 1
Woman, 30 years, 68 kg, 165 cm → BMR ≈ 1400 kcal.
- 2
Moderately active (×1.55): TDEE ≈ 2170 kcal/day.
- 3
Weight loss target: 2170 − 500 ≈ 1670 kcal/day.
- 4
Muscle gain target: 2170 + 300 ≈ 2470 kcal/day.
Interpreting your daily calories
| Your result | Category | What it means |
|---|---|---|
| TDEE − 500 kcal | Weight loss (~0.5 kg/wk) | A widely used rule of thumb: a consistent deficit of about 500 kcal per day adds up to roughly 0.5 kg of fat loss per week. |
| TDEE (maintain) | Weight maintenance | Eating at your TDEE keeps your weight broadly stable over time. |
| TDEE + 300 kcal | Lean muscle gain | A modest surplus supports muscle growth with minimal fat gain — ideally paired with strength training. |
| TDEE + 500 kcal or more | Rapid gain | Large surpluses add mostly fat rather than muscle, and are rarely needed outside specific athletic or medical plans. |
Frequently asked questions
Sources & further reading
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Open calculatorThis calculator provides general estimates for informational purposes only and is not medical advice. For personal guidance, consult a qualified healthcare provider.