Calorie Calculator
حاسبة السعرات
Estimate how many calories you need a day to maintain your weight, and how many to lose or gain it gradually.
Calculated in your browser. Your data is never sent to a server.
Result
Enter your details and pick an activity level.
Total daily energy expenditure (TDEE) is your basal metabolic rate multiplied by an activity factor. It's the starting point for any eating plan.
Every assumption is shown, and goals never go below a common safe minimum.
Assumptions and method
- BMR is calculated with the Mifflin–St Jeor equation.
- It's multiplied by an activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active.
- A 500 kcal/day difference is roughly 0.5 kg a week (about 7,700 kcal per kg of fat).
- Goals never go below 1,200 kcal for women or 1,500 for men.
Formulas
TDEE = BMR × activity factorLose = TDEE − 500 (or − 250)Gain = TDEE + 500 (or + 250)
A statistical estimate, not a diet plan. Not for pregnancy, breastfeeding, children or people with health conditions without professional advice.
Worked examples
Man, 30, 70 kg, 175 cm, moderately active
BMR = 1,649; TDEE = 1,649 × 1.55 ≈ 2,556 kcal. To lose about 0.5 kg a week: about 2,056 kcal.
The minimum
A sedentary woman of 60, 45 kg and 150 cm needs about 1,112 kcal, so no weight-loss target below 1,200 is suggested.
Frequently asked questions
How big a deficit should I use?
250–500 kcal a day is a common gradual target. Large deficits can cause muscle loss and fatigue.
Why doesn't it match my smartwatch?
Devices estimate activity differently. Both are estimates; track your weight for two weeks and adjust.
Which activity level should I pick?
If unsure, choose the lower one; many people overestimate their activity.
Content last reviewed: November 1, 2026