How many calories do you need?
Your body burns calories even at rest. This is the basal metabolic rate (BMR). Adding the energy used in daily activity gives your total daily energy expenditure (TDEE), the calories needed to maintain your weight.
The equation
We use the Mifflin-St Jeor formula: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men or − 161 for women. TDEE is BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active).
Losing or gaining weight
About 7,700 kcal corresponds to 1 kg of body weight. A deficit of roughly 500 kcal per day leads to about 0.5 kg lost per week. Avoid very low calorie intakes without medical supervision.
Important
These numbers are estimates and individual needs vary. Consult a doctor or registered dietitian for personalised advice.
Frequently asked questions
How accurate is it?
It is a good estimate for most adults, but real needs can differ by 10% or more.
Which activity level should I choose?
Choose the lowest level that honestly matches your week; people tend to overestimate activity.
Is this suitable for children or pregnancy?
No. It is designed for healthy adults.