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Health & Wellbeing2 min check
Calorie Calculator
Step 1 of 10%
How it works
Mifflin-St Jeor equation: for men, BMR = 10w + 6.25h − 5a + 5; for women, − 161 instead of + 5. Multiply by activity factor for TDEE.
To lose 0.5kg of fat per week, eat ~500 kcal/day below TDEE (3,500 kcal ≈ 1lb fat).
Worked example
Female, 35, 165cm, 70kg, lightly active, lose 0.5kg/week:
- BMR = 10×70 + 6.25×165 − 5×35 − 161 = 1,395
- TDEE = 1,395 × 1.375 = 1,918
- Target: 1,918 − 500 = 1,418 kcal/day
Who should use this
- •Anyone wanting a starting calorie target
- •Weight-loss or weight-gain planning
- •Athletes calculating fuelling needs
Common mistakes
- ×Overestimating activity level (most people are 'sedentary' to 'lightly active')
- ×Eating back exercise calories twice (TDEE already includes them)
- ×Cutting too aggressively — slows metabolism and loses muscle
- ×Forgetting drinks (especially alcohol) and 'tasters' while cooking
Frequently asked questions
How accurate is BMR?▾
Mifflin-St Jeor is the most accurate population formula but individual variation is ±10-20%.
Can I eat less than 1,200 kcal?▾
Not recommended without medical supervision — risks nutrient deficiencies and muscle loss.
Does meal timing matter?▾
For weight loss, total calories matter most. Spreading protein evenly across 3-4 meals helps muscle preservation.
Why aren't I losing weight at my deficit?▾
Common reasons: under-tracking food, overestimating activity, water retention, or adaptive thermogenesis after weeks of dieting.