Estimate daily calories for your goals
Ages 15–120. BMR formulas are validated for adults.
Enter your weight in kilograms (e.g., 70)
Enter your height in centimeters (e.g., 175)
Choose the option that best matches your weekly exercise and daily movement.
Below you’ll find how the numbers are calculated, how to interpret activity levels, and practical guidance on calorie cycling, meal timing, and example foods and meal plans to hit your targets.
We use the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiply by an activity factor to get your Total Daily Energy Expenditure (TDEE). Weight change targets are based on a ~7,700 kcal deficit or surplus per kg of body weight per week.
The Mifflin-St Jeor equation (1990) is the most accurate BMR formula for modern, non-obese adults and is preferred in clinical and research settings over the older Harris-Benedict equation.
Men
Women
W = weight (kg), H = height (cm), A = age (years). Result in kcal/day.
Your Total Daily Energy Expenditure is BMR multiplied by a factor that reflects how active you are.
Sedentary (little or no exercise)× 1.2
Light (exercise 1–3 days/week)× 1.375
Moderate (exercise 3–5 days/week)× 1.55
Very active (hard exercise 6–7 days/week)× 1.725
Extra active (very hard exercise + physical job)× 1.9
Roughly 7,700 kcal equals 1 kg of body fat. So a 500 kcal daily deficit ≈ 0.5 kg loss per week; a 500 kcal surplus ≈ 0.5 kg gain per week. We round to practical daily targets.
Choosing the right activity level improves the accuracy of your calorie estimate. Each level multiplies your BMR by a factor that reflects how much you move and exercise.
Sedentary
Little or no exercise, desk job. Most of the day sitting.
Light
Light exercise or sports 1–3 days per week (e.g. walking, light gym).
Moderate
Moderate exercise or sports 3–5 days per week (e.g. jogging, cycling, strength training).
Very Active
Hard exercise or sports 6–7 days per week (e.g. running, team sports, intense workouts).
Extra Active
Very hard exercise, physical job (e.g. construction, farming), or training twice per day.
Varying intake day to day while hitting your weekly target.
Calorie cycling (or calorie shifting) means varying your daily intake—e.g. higher calories on training days and lower on rest days—while keeping the weekly total in line with your goal. Many people find it easier to eat more when they’re active and less on rest days, which can improve adherence and support performance.
A simple approach: aim for your target average (e.g. 2,000 kcal/day) but allow 200–400 kcal more on active days and 200–400 kcal less on inactive days so the 7-day total matches 7 × target.
Example (2,000 kcal average)
Training days (e.g. Mon, Wed, Fri): ~2,200–2,300 kcal. Rest days: ~1,600–1,700 kcal. Total for the week stays around 14,000 kcal.
Cycling is optional. A constant daily intake is easier to track and is equally valid for weight change if the weekly total is correct.
When you eat can affect hunger, energy, and adherence. These patterns work for different lifestyles; choose what fits you.
Three meals a day
Breakfast, lunch, dinner. Simple and easy to plan; works well for many. Distribute calories roughly 25–30% / 35–40% / 30–35% across the day.
Best for: most people, easy meal prep, social meals.
Intermittent fasting
Eating within a set window (e.g. 12–8 p.m.) and fasting the rest. Can help some people control intake and simplify planning; not required for weight loss.
Best for: those who prefer fewer, larger meals; consult a doctor if you have blood sugar or history of eating disorders.
Small, frequent meals
Four to six smaller meals or snacks. Can steady hunger and energy and suit very active people or those who prefer not to eat large portions.
Best for: athletes, people who get hungry between meals.
Back-loaded calories
Lighter breakfast and lunch, larger dinner. Aligns intake with appetite if you prefer a big evening meal.
Best for: evening-focused social eating, those who aren’t hungry in the morning.
Approximate calories per typical portion. Values vary by brand, cooking method, and serving size; use as a reference when planning meals.
| Food | Portion | Calories (approx.) | Category |
|---|---|---|---|
| Apple | 1 medium (180 g) | 95 kcal | Fruit |
| Chicken breast (grilled) | 100 g | 165 kcal | Protein |
| White rice (cooked) | 1 cup (158 g) | 206 kcal | Grain |
| Whole wheat bread | 1 slice (28 g) | 69 kcal | Grain |
| Egg (whole, boiled) | 1 large (50 g) | 78 kcal | Protein |
| Broccoli (steamed) | 1 cup (91 g) | 31 kcal | Vegetable |
| Pasta (cooked) | 1 cup (140 g) | 220 kcal | Grain |
| Salmon (baked) | 100 g | 208 kcal | Protein |
| Banana | 1 medium (118 g) | 105 kcal | Fruit |
| Plain yogurt | 1 cup (245 g) | 149 kcal | Dairy |
Example daily structures at different calorie levels. Adjust portions and foods to your preferences and goals. These are templates—swap in similar foods and adjust serving sizes to hit your target.
Tip: spread protein across meals (20–40 g per meal) and include vegetables and a source of healthy fat at each main meal.
Balanced intake to maintain weight with moderate activity.
Moderate deficit for steady loss (about 0.25–0.5 kg/week).
Surplus for gradual gain (about 0.25–0.5 kg/week).
This calculator provides estimates only. Individual needs vary with metabolism, health conditions, and body composition. Do not use as a substitute for medical or dietitian advice.
For sustained weight change, combine diet with appropriate physical activity and consult a healthcare provider if you have health concerns.