Calculate your daily calorie needs (TDEE) based on age, weight, height, and activity level.
Select your sex, age, weight, and height. Switch between metric (kg/cm) and imperial (lbs/ft) units.
Choose how active you are on a typical week. Activity level significantly affects your total calorie needs.
See your TDEE (maintenance calories) along with targets for weight loss and weight gain.
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation.
A deficit of 500 calories/day typically results in about 0.5 kg (1 lb) of weight loss per week. Never go below 1,200 calories/day (women) or 1,500 (men) without medical supervision.
This uses the Mifflin-St Jeor equation (most validated for general populations). Individual metabolism varies — use this as a starting estimate and adjust based on real-world results.