Calculator · Health

Daily calorie calculator

Know how many calories your body burns and how much to eat to maintain, lose or gain weight — using the trusted Mifflin–St Jeor formula.

Age (years)

Weight (kg)

Height (cm)

Activity level

Maintenance calories (TDEE)

2,100

kcal / day

1,600

Lose ½ kg/wk

2,100

Maintain

2,600

Gain ½ kg/wk

BMR (at complete rest)1,530 kcal

Protein target (1.6 g/kg)104 g

Water (≈35 ml/kg)2.3 L

BMR vs TDEEBMR is calories at rest. TDEE adds your daily activity — eat around this to maintain weight.

Safe paceA 500 kcal daily gap = about ½ kg change per week. Don't go below your BMR.