A deficit of about 500 calories a day is roughly 0.45 kg (1 lb) of fat per week, while a surplus of 300-500 calories supports muscle gain with minimal fat. Treat the result as a starting point: weigh yourself for two weeks and adjust by 100-200 calories if the trend does not match the plan.
Calculator
Formula used
BMR (men) = 10 × kg + 6.25 × cm − 5 × age + 5 · BMR (women) = 10 × kg + 6.25 × cm − 5 × age − 161
How to use the Calorie Calculator
- Select your biological sex, age and preferred units.
- Enter your height and weight.
- Choose the activity level that matches your week.
- Pick a goal and read the daily target and macros.
About this tool
The Calorie Calculator is built for speed and accuracy: every calculation runs in your browser, so your data never leaves your device and the result updates as you type. It works equally well on a phone, a tablet or a desktop, and it is free to use as many times as you like.
Common use cases
- Setting a starting calorie target for fat loss.
- Planning calories for a lean bulk.
- Understanding how activity changes your needs.
- Splitting daily calories into macros.
Tips for the best result
- Use the latest figures you have - even a small change in rate or term can shift the outcome by hundreds.
- For annual figures, divide by 12 to get a monthly number you can compare with the result.
- Bookmark this page and revisit the calculation as the inputs change.
Frequently asked questions
Which equation is used?
Mifflin-St Jeor, which is the most widely validated predictive equation for healthy adults.
Why does my tracker disagree?
Wearables add exercise calories on top of a different basal estimate. Use this number as a baseline and adjust after two weeks of real-world tracking.
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