Calorie Calculator
Calculate your daily calorie needs based on age, sex, weight, height, and activity level.
Frequently Asked Questions
How many calories should I eat per day?
The average adult needs 2,000–2,500 calories/day, but your personal TDEE depends on age, sex, weight, height, and activity level. A sedentary 30-year-old woman at 65 kg needs about 1,700 kcal/day; an active 25-year-old man at 80 kg needs about 3,000 kcal/day. Use this calculator for your personal number.
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day, including all activity. It's calculated by multiplying your BMR (the calories you burn at rest) by an activity multiplier: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extremely active.
How many calories to lose 1 pound per week?
A deficit of 500 calories/day creates approximately a 1 pound (0.45 kg) weight loss per week. This is because 1 lb of fat ≈ 3,500 calories. Eating 250 kcal less and burning 250 kcal more through exercise is a sustainable approach. Don't go below 1,200 kcal/day (women) or 1,500 kcal/day (men).
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions — breathing, circulation, cell production — while completely at rest. For a 70 kg, 175 cm, 25-year-old male, BMR ≈ 1,724 kcal/day. All activity on top of that determines your TDEE.
Is 2000 calories a day enough?
For many women and smaller adults with low activity levels, 2,000 kcal is close to maintenance. For active men or larger individuals, it may cause weight loss. The FDA uses 2,000 kcal as a standard reference point for nutrition labels, but personal needs vary by 30–50% based on individual factors.