worldofcalcsCalorie Calculator
How many calories do you need?
Your daily calorie need (also called TDEE, total daily energy expenditure) is the energy you use in a day: your resting metabolism (BMR) plus everything you do, from walking to exercise. Eating that many calories keeps your weight steady; eating less makes you lose weight, and eating more makes you gain it.
How daily calories are calculated
BMR comes from the Mifflin-St Jeor equation. The multiplier is 1.2 if you sit most of the day, 1.375 for light exercise 1–3 days a week, 1.55 for moderate exercise 3–5 days, 1.725 for hard exercise 6–7 days and 1.9 for very physical work or training twice a day. To lose about 0.5 kg a week, eat about 500 kcal a day less; to gain, about 500 more.
Using your number well
- A deficit of about 500 kcal a day leads to roughly 0.5 kg of weight loss a week; faster loss usually means losing muscle as well as fat.
- Most people overestimate their activity. If your weight doesn't change after 2–3 weeks, adjust the target by 100–200 kcal.
- Protein (dal, paneer, eggs, curd, chicken, fish) keeps you full and protects muscle while you lose weight.
- Drinks count: sweet tea, juices and soft drinks can add several hundred calories a day without filling you up.
- Women shouldn't routinely go below about 1,200 kcal a day, or men below about 1,500, without medical supervision.
- These are estimates for healthy adults. Speak to a doctor or dietitian if you are pregnant, have a medical condition or plan a big change in diet.
Worked example
- A 30-year-old man, 70 kg and 170 cm, who exercises 3–5 days a week
- BMR = 1,618 kcal; × 1.55 = 2,507 kcal a day to keep his weight
- To lose about 0.5 kg a week: about 2,007 kcal a day (500 less)
- A 30-year-old woman, 60 kg and 160 cm, with the same activity needs about 1,998 kcal a day
Daily calories by activity level
To keep weight steady, for a 30-year-old man (70 kg, 170 cm) and woman (60 kg, 160 cm).
| Activity level | Multiplier | Man (kcal a day) | Woman (kcal a day) |
|---|---|---|---|
| Sedentary (little exercise) | ×1.2 | 1,941 | 1,547 |
| Light (1–3 days a week) | ×1.375 | 2,224 | 1,772 |
| Moderate (3–5 days a week) | ×1.55 | 2,507 | 1,998 |
| Active (6–7 days a week) | ×1.725 | 2,790 | 2,224 |
| Very active (physical job or twice a day) | ×1.9 | 3,073 | 2,449 |
Eat about 500 kcal less for slow weight loss, or 500 more to gain.