How many calories do you need a day? Find your BMR and daily needs — with targets to lose, maintain or gain weight.
Free tool — your details are used only in your browser. Nothing is sent anywhere.
Whether you want to lose weight, gain muscle or simply maintain your weight, the first step is knowing how many calories your body actually uses in a day. This free calorie calculator works out your BMR — the calories you burn at rest — and your TDEE, the total calories you burn with your daily activity, from your age, gender, height, weight and activity level. It then gives you daily calorie targets for losing, maintaining or gaining weight, so you can plan meals with a real number instead of a guess. Remember that it is an estimate based on standard formulas: your true needs vary with muscle, health and daily routine, so use it as a starting point and adjust as you see results. It is free, needs no sign-up, and your numbers are never saved.
BMR is your Basal Metabolic Rate — the calories your body burns at rest, just to keep you alive: breathing, heartbeat, body temperature and basic functions.
TDEE is Total Daily Energy Expenditure — your BMR plus the calories you burn through work, walking, exercise and everything else you do in a day.
A common starting point is 300 to 500 calories below your TDEE. The calculator shows a lose-weight target — start there, watch your weight for two to three weeks, then adjust.
It is a good estimate using standard formulas, but real needs vary with muscle mass, health and daily routine. Treat it as a starting point, not a medical prescription.
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