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HQ8T

Calorie Calculator

BMR and daily calories to lose, keep or gain weight.

Sex
years
cm
kg
Activity level
Maintenance calories
2,224 kcal
per day
BMR (at rest)
1,618 kcal
Protein guide
56–112 g
0.8–1.6 g per kg
  • Lose 0.5 kg/week1,724 kcal
  • Lose 0.25 kg/week1,974 kcal
  • Maintain weight2,224 kcal
  • Gain 0.25 kg/week2,474 kcal
  • Gain 0.5 kg/week2,724 kcal

Weight-loss targets never go below 1,500 kcal/day. For medical advice, consult a doctor or dietitian.

How to use

  1. 1Choose male or female and enter your age, height and weight.
  2. 2Pick your activity level honestly.
  3. 3See your BMR (calories at rest) and daily calories to maintain your weight.
  4. 4Use the targets to lose or gain weight at a safe pace.

Frequently asked questions

What is BMR?

Basal Metabolic Rate is the energy your body uses at complete rest to keep you alive: breathing, heartbeat and body temperature.

What is TDEE?

Total Daily Energy Expenditure: your BMR plus the calories you burn through movement and exercise.

How many calories should I cut to lose weight?

About 500 calories a day below maintenance leads to roughly 0.5 kg loss per week. Avoid going below about 1,200 (women) or 1,500 (men) without medical advice.

Which formula is used?

The Mifflin-St Jeor equation, considered one of the most accurate for most adults.

Is this right for me?

It's a general estimate for healthy adults. Pregnant or breastfeeding women, athletes and people with medical conditions should consult a doctor or dietitian.

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