How to use the Calorie Calculator
Enter your age, gender, weight, and height. Then select your activity level from the five options — from sedentary (desk job, no exercise) to very active (physically demanding job plus regular training). Click Calculate Calories to see your BMR, maintenance calories, and targets for weight loss and weight gain.
Weight can be entered in kg or lbs, and height in cm or feet/inches. The calculator converts automatically using the Mifflin-St Jeor formula.
When to use a calorie calculator
Knowing your TDEE is the foundation of any diet or fitness goal. Use this when:
- →Starting a diet — find your maintenance calories and set a realistic deficit
- →Bulking — calculate how many calories to eat above maintenance to gain muscle
- →Tracking calories — set a daily target in a food tracking app
- →Adjusting for activity changes — a new exercise routine or job changes your TDEE