Calorie Calculator
Estimate how many calories you burn each day (your TDEE) and how many to eat to lose, maintain or gain weight — based on your age, sex, height, weight and activity level.
How to use it
Pick your activity level honestly and enter your stats. The calculator estimates your basal metabolic rate, multiplies it by your activity to get your total daily energy expenditure (TDEE), then shows calorie targets for a range of goals.
Calorie formulas are estimates — real needs vary with body composition, genetics and how much you move day to day. Use the maintenance figure as a baseline, track your weight for a few weeks, and adjust intake up or down from there.
Frequently asked questions
How are my calorie needs calculated?
We estimate your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, then multiply by an activity factor from 1.2 (sedentary) to 1.9 (very active) to get your total daily energy expenditure (TDEE).
How many calories should I eat to lose weight?
A deficit of about 500 calories a day tends to lose roughly 0.5 kg (1 lb) per week. The table shows several goals; very low intakes are floored at a safe minimum to discourage unsafe dieting.
Are these numbers exact?
No — they're estimates. Actual needs vary between people and from day to day. Track your weight over two to four weeks and adjust your intake from the maintenance figure if the scale isn't moving the way you want.
BriskToolbox provides estimates for general information only and is not medical advice. Talk to a healthcare professional about your individual health.