Calorie calculator
Enter your age, height, weight and activity. You get the calories to keep your weight, or to lose or gain it.
Updated October 2026
Your daily target
2,000 kcal
Where it comes from
| Resting energy (BMR) | 1,450 kcal |
|---|---|
| Maintenance (× 1.375) | 2,000 kcal |
| Goal adjustment | 0 kcal |
A starting split of macros
| Protein | 126 g |
|---|---|
| Fat | 55 g |
| Carbohydrate | 248 g |
Activity levels
Your maintenance calories are your resting energy times one of these factors. Pick the level that matches a normal week, not your best one.
| Level | What it means | Factor |
|---|---|---|
| Sedentary | Desk job, little exercise | 1.2 |
| Lightly active | Exercise 1 to 3 days a week | 1.375 |
| Moderately active | Exercise 3 to 5 days a week | 1.55 |
| Very active | Hard exercise 6 to 7 days a week | 1.725 |
| Extra active | Physical job plus daily training | 1.9 |
Daily calories for a woman, 30 years old, 165 cm
Maintenance calories by body weight and activity, from the same equation as the calculator. Rounded to the nearest 10.
| Weight | BMR | Sedentary | Lightly active | Moderately active | Very active | Extra active |
|---|---|---|---|---|---|---|
| 55 kg | 1,270 | 1,520 | 1,750 | 1,970 | 2,190 | 2,410 |
| 60 kg | 1,320 | 1,580 | 1,820 | 2,050 | 2,280 | 2,510 |
| 65 kg | 1,370 | 1,640 | 1,880 | 2,120 | 2,360 | 2,600 |
| 70 kg | 1,420 | 1,700 | 1,950 | 2,200 | 2,450 | 2,700 |
| 75 kg | 1,470 | 1,760 | 2,020 | 2,280 | 2,540 | 2,790 |
| 80 kg | 1,520 | 1,820 | 2,090 | 2,360 | 2,620 | 2,890 |
Daily calories for a man, 30 years old, 178 cm
Maintenance calories by body weight and activity, from the same equation as the calculator. Rounded to the nearest 10.
| Weight | BMR | Sedentary | Lightly active | Moderately active | Very active | Extra active |
|---|---|---|---|---|---|---|
| 65 kg | 1,620 | 1,940 | 2,220 | 2,510 | 2,790 | 3,070 |
| 75 kg | 1,720 | 2,060 | 2,360 | 2,660 | 2,960 | 3,260 |
| 85 kg | 1,820 | 2,180 | 2,500 | 2,820 | 3,140 | 3,450 |
| 95 kg | 1,920 | 2,300 | 2,640 | 2,970 | 3,310 | 3,640 |
| 105 kg | 2,020 | 2,420 | 2,770 | 3,130 | 3,480 | 3,830 |
Before you cut calories
This is a general estimate and not medical advice. It does not suit children, pregnancy, breastfeeding, or anyone with a medical condition or a history of disordered eating. If that is you, talk to a doctor or dietitian first.
Calories to lose weight, by your weight
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Questions
How many calories do I need a day?
It depends on your age, sex, height, weight and activity. A 30-year-old woman who is 165 cm (5 ft 5 in) and 65 kg (143 lb) needs about 1,370 kcal at rest and about 2,100 kcal a day with moderate exercise. The calculator finds your own number.
What is BMR?
BMR is basal metabolic rate: the calories your body burns at rest, to keep you breathing, warm and alive. This calculator uses the Mifflin-St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, then + 5 for men or − 161 for women.
What is TDEE?
TDEE is total daily energy expenditure: your BMR multiplied by an activity factor, from 1.2 for a desk job to 1.9 for a physical job plus daily training. It is the calories you burn in a day, and so the amount that keeps your weight steady.
How many calories should I cut to lose weight?
A common rule of thumb is that 3,500 kcal is about 1 lb (0.45 kg) of body weight, so a cut of 500 kcal a day is about 1 lb a week. Real results vary. A smaller cut of 250 kcal is easier to keep up, and you should not go below about 1,200 kcal a day (women) or 1,500 kcal a day (men) without medical advice.
How accurate is a calorie calculator?
It is an estimate. For many adults the equation lands within about 10 percent, and the activity factor is a guess. Use the result as a starting point, track your weight for 2 to 3 weeks, and adjust by 100 to 200 kcal if it does not move.
How much protein do I need?
The calculator suggests 1.8 g per kg of body weight (0.8 g per lb), a common figure for people who exercise. Fat is set at 25 percent of calories, and carbohydrate is the rest. Needs differ, so ask a dietitian if you have a medical condition.
More free tools
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