Calorie Calculator

Height

Weight

Age

Gender

Activity Level

Goal

Weight Loss

2,007

DeficitMaintenanceSurplus

BMR

1,618

TDEE

2,507

Daily Goal

Weight Loss

Weekly Change

-0.5 kg

Protein

151g

602 kcal

Carbs

226g

903 kcal

Fat

56g

502 kcal

📊 Calorie & Weight Adjustment

Daily Adjustment

-500 kcal

Weekly Adjustment

-3,500 kcal

Monthly Change

-2 kg

Total to Lose/Gain

Lose 0.5 kg/week

🥗 Diet Suggestions for Weight Loss

🥩 Eat lean protein with every meal (chicken, fish, eggs, tofu, legumes)

🥦 Fill half your plate with non-starchy vegetables (broccoli, spinach, kale)

🍠 Choose complex carbs: quinoa, oats, sweet potatoes, brown rice

💧 Drink 2-3 liters of water daily to boost metabolism

🏃‍♂️ Add 30-45 minutes of moderate exercise 5x per week

🍎 Eat protein-rich snacks like Greek yogurt or cottage cheese

📉 Create a 500 calorie deficit through diet and exercise combined

💡 Personalized Recommendation

🎯 Consume 2,007 calories daily (500 kcal deficit). You'll lose 0.5 kg per week. Combine with 150 minutes of weekly exercise for optimal results.

Calorie Calculator — Free Daily Calories, BMR, TDEE and Macro Calculator on HighCalc

Calorie Calculator: Free BMR, TDEE & Macro Calculator for Weight Loss and Gain

This calorie calculator estimates how many calories you need each day. It works out your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE), then adjusts the result for your goal: losing weight, gaining weight or staying where you are. You also get a protein, carbohydrate and fat breakdown and diet suggestions matched to your goal.

Quick answer: most adults need roughly 1,600 to 2,400 calories a day to maintain their weight, depending on size and activity. Enter your age, gender, height, weight and activity level, choose a goal, and the calculator gives you a personal daily calorie target.

How Your Daily Calories Are Calculated

Step 1: BMR. The calculator uses the Mifflin-St Jeor equation to estimate the calories your body burns at rest.

MenBMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

WomenBMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Step 2: TDEE. Your BMR is multiplied by an activity factor: 1.2 for sedentary, 1.375 for light, 1.55 for moderate, 1.725 for very active and 1.9 for extra active. Step 3: Your goal. Calories are added to or taken from your TDEE to reach your daily target.

Goal	Daily change	Expected weekly change
Maintain weight	0 kcal	0 kg
Mild weight loss	−250 kcal	about −0.25 kg
Weight loss	−500 kcal	about −0.5 kg
Extreme weight loss	−1,000 kcal	about −1 kg
Mild weight gain	+250 kcal	about +0.25 kg
Weight gain	+500 kcal	about +0.5 kg

About 7,700 calories equals 1 kg of body fat, so a 500-calorie daily deficit adds up to roughly half a kilogram a week. These figures are estimates, because metabolism adapts and water weight moves day to day. Weigh yourself under the same conditions each week and adjust your calories by 100 to 200 if your weight is not moving as expected after two to three weeks.

Your Macronutrient Breakdown

Protein and carbohydrates provide 4 calories per gram and fat provides 9. The calculator splits your calories 30% protein, 45% carbs and 25% fat for weight loss or gain, and 25% protein, 50% carbs and 25% fat for maintenance. A higher protein share during weight loss helps preserve muscle and keeps you feeling full. For a closer look at your carb target, use the carbohydrate calculator.

Minimum Calories and Safety

Eating too little can lead to fatigue, nutrient deficiencies and muscle loss. Adults should not go below about 1,200 calories a day (women) or 1,500 (men) without medical supervision, and if your goal would take you under that level the calculator shows the minimum instead. The extreme loss option of 1 kg a week is aggressive and best used for short periods with professional guidance. The calculator is designed for healthy adults, so teenagers, pregnant or breastfeeding women and people with medical conditions should speak to a doctor or dietitian.

Make the Most of Your Results

Pair your calorie target with other tools to see the full picture. The BMR calculator shows your resting needs in more detail, the body fat calculator shows how much of your weight is fat, and the BMI calculator checks your weight against your height. Come back whenever your weight, activity level or goal changes, because your calorie needs change with them.

How to Use This Calorie Calculator

Enter your height, weight and age

Choose cm, ft or in for height, and kg or lb for weight.

Select your gender

Choose M or F, because the formula differs slightly for each.

Choose your activity level

Pick the option that best matches a typical week, from sedentary to extra active.

Select your goal

Choose to maintain, lose or gain weight, and how fast.

Click "Calculate Calories"

Your daily calories, BMR, TDEE, weekly change, macros and diet suggestions appear instantly.

Features

Instant Results

Everything updates the moment you change a value

Multiple Units

Height in cm, ft, or in — weight in kg or lb

Six Goals

Maintain, mild, standard or extreme loss, and mild or standard gain

Macro Breakdown

Protein, carbs and fat in grams and calories

Works Everywhere

Fully responsive on phone, tablet, and desktop

Private & Secure

All calculations run in your browser — nothing is stored

Frequently Asked Questions

Common questions about the Calorie Calculator.

How many calories do I need a day?

It depends on your age, gender, height, weight and activity level. This calorie calculator works out your BMR, multiplies it by an activity factor to get your maintenance calories (TDEE), and then adjusts for your goal. For a 30-year-old man of 70 kg and 170 cm who exercises moderately, that is about 2,500 calories.

How many calories should I eat to lose weight?

Choose a weight loss goal and the calculator subtracts calories from your maintenance level. A deficit of 250 to 500 calories a day is a common starting point and works out to roughly 0.25 to 0.5 kg a week. Faster loss is possible but harder to sustain.

What is a calorie deficit?

A calorie deficit means eating fewer calories than your body burns. Your body then draws on stored energy, which leads to weight loss. A calorie surplus is the opposite and leads to weight gain.

What is the minimum number of calories I should eat?

As a general guide, most adults should not eat below about 1,200 calories (women) or 1,500 calories (men) a day without medical supervision. If your goal would take you below that, the calculator shows the minimum instead.

What is the difference between BMR and TDEE?

BMR is the number of calories your body burns at rest. TDEE (Total Daily Energy Expenditure) adds everything else you do in a day, including exercise. Eating at your TDEE keeps your weight stable.

How accurate is this calorie calculator?

It gives a solid estimate for most healthy adults, but metabolism, muscle mass and daily activity vary. Treat the result as a starting point, track your weight for two to three weeks, and adjust by 100 to 200 calories if needed.