Estimate how many calories you burn in a day from your size, age and activity, and the daily intake that would lose or gain about half a kilo (a pound) a week.
Enter your details, then press Calculate calories.
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5.
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161.
Daily need = BMR × activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active.
Multiply your BMR by an activity factor. The calculator does both and shows the BMR equation it used, so you can check the numbers.
Eating about 500 kcal a day less than you burn loses roughly 0.5 kg (1 lb) a week; about 1,000 kcal less is roughly 1 kg (2 lb). The result shows both.
Basal metabolic rate: the energy your body uses at complete rest. The Mifflin-St Jeor equation (1990) is the one most dietitians use for adults.
Trackers estimate activity from movement and heart rate; this calculator uses a single activity factor. Both are estimates. Track your weight for two or three weeks and adjust.
This is an estimate for healthy adults. Individual needs differ by 10% or more.
Do not go below about 1,200 kcal (women) or 1,500 kcal (men) a day without medical advice, and speak to a doctor if you are pregnant, breastfeeding or have a medical condition.
Calculations people often need alongside this one.
Free calculators for maths, money, school, health, dates and more — no sign-up.
Kept in this browser only. Nothing is sent anywhere, and clearing your browser data removes it.
Your answer is stored in this browser only. It is not sent to us and no totals are counted.