Calorie Calculator
Daily calorie needs for losing, maintaining or gaining weight.
Your figures
Result
How to use this tool
- Enter your own figures over the defaults — Weight, Height, Age and the rest.
- The answer updates as you type. There is no button, and nothing is sent anywhere.
- Change one input at a time to see how sensitive the answer is to it.
A 500 calorie daily deficit corresponds to roughly half a kilogram of weight loss per week. Larger deficits are harder to sustain and increase muscle loss.
How it works
This takes 6 inputs — weight, height, age, sex at birth, activity, goal — and returns daily calories, maintenance (tdee), bmr and note. The whole calculation happens in this page as you type: there is no submit button, no request, and nothing stored.
A worked example
Worked through with the figures the page already has in it: weight of 70 kg and height of 175 cm, and the rest as shown, giving daily calories of 2,556 kcal. These numbers come from running the calculator’s own code, not from being typed in here, so they cannot drift away from what you see on screen.
Starting from:
- Weight: 70 kg
- Height: 175 cm
- Age: 30 years
- Sex at birth: Male
- Activity: Moderate
- Goal: Maintain
| Result | Value |
|---|---|
| Daily calories | 2,556 kcal |
| Maintenance (TDEE) | 2,556 kcal |
| BMR | 1,649 kcal |
| Note | General estimate. Speak to a doctor or dietitian before making significant dietary changes. |
Calorie Calculator — frequently asked questions
How large a deficit is sensible?
Around 500 calories a day is the usual recommendation — roughly 0.5 kg per week. Very aggressive deficits are harder to sustain and cost more muscle.
Why did my weight loss stall?
As weight falls, so do maintenance calories, and activity often falls too. Recalculate periodically rather than sticking with your starting figure.
Should I see a professional?
For significant weight change, an existing health condition, or if you are pregnant, yes. This is a general estimate, not medical advice.
Is this calculator free?
Yes, with no account, no limits and no data collection. It runs entirely in your browser.
Should I rely on this for a financial or medical decision?
No. It is a planning estimate built on standard formulas and stated assumptions. For decisions that matter, speak to a qualified professional who can account for your full circumstances.
Is this calculator accurate?
The arithmetic is exact — it uses the standard formula. What limits accuracy is the assumptions: the figures you enter, and factors the formula does not model such as fees, taxes and rule changes.
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Nothing is sent anywhere. The figures you type stay in this page and are never transmitted or stored — how that works.
Disclaimer. The formula is exact; the answer is only as good as the figures and assumptions above. Not financial, tax, medical or legal advice. Full disclaimer.