DeskTray

Calorie Calculator

Estimate your daily calorie needs (TDEE) from your age, height, weight and activity level, with targets for weight loss or gain.

Runs in your browser. Nothing is uploaded Free, no sign-up Works on mobile
Sex
years
cm
kg
Calories to maintain your weight
2,224 kcal
per day
Mild weight loss (0.25 kg/week)
1,974 kcal
Weight loss (0.5 kg/week)
1,724 kcal
Weight gain (0.25 kg/week)
2,474 kcal
BMR (at complete rest)
1,618 kcal

Uses the Mifflin-St Jeor equation. Do not go below about 1,200 kcal (women) or 1,500 kcal (men) a day without medical supervision.

Suggested daily protein, carbs and fat (maintenance)

NutrientGrams per dayCalories
Protein (1.2 g per kg)84336
Fat (25% of calories)62556
Carbohydrates (rest)3331,332

How to use Calorie Calculator

  1. Enter your sex, age, height and weight.
  2. Choose your activity level.
  3. Read your maintenance calories and targets for losing or gaining weight.

Frequently asked questions

How many calories should I eat to lose weight?

Eating about 500 kcal less than your maintenance calories each day leads to roughly 0.5 kg of weight loss per week.

What is BMR?

Basal Metabolic Rate is the energy your body uses at complete rest. Your total daily need (TDEE) is BMR multiplied by an activity factor.

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