Calorie calculator
Find out how many calories you need a day to maintain, lose or gain weight, based on your sex, age, height, weight and activity level.
These are estimates for healthy adults, not medical advice. They are not meant for pregnancy, breastfeeding, people under 18 or anyone with a medical condition. Talk to a doctor or dietitian about your own needs.
Let BerryFit track it for you
BerryFit sets your daily calorie and macro targets, lets you log a meal with a photo, and shows what is left for the day.
How it works
First the calculator estimates your basal metabolic rate (BMR), the energy your body uses at rest, with the Mifflin-St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for men or minus 161 for women.
It then multiplies your BMR by an activity factor, from 1.2 for a mostly seated day to 1.9 for a very physical one. The result is your total daily energy expenditure (TDEE): the calories that keep your weight stable.
To lose about 0.5 kg a week it subtracts about 550 kcal a day, because a kilogram of body fat stores roughly 7,700 kcal. Targets never go below 1,200 kcal a day for women or 1,500 kcal for men.
Frequently asked questions
How accurate is a calorie calculator?
The Mifflin-St Jeor equation is the one dietitians use most, but every formula is an estimate and your real needs can differ by a few hundred calories. Track your weight for 2 to 3 weeks and adjust if it changes faster or slower than you expect.
How many calories should I eat to lose weight?
For most adults, eating about 300 to 550 kcal a day less than maintenance gives a steady loss of about 0.25 to 0.5 kg a week, which is easier to keep up than a large deficit.
Should I eat back the calories I burn exercising?
The activity level already includes your usual exercise, so there is no need to add it again. Choose the level that matches a typical week.
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest. TDEE adds everything you do in a day, from walking to training, and is the number to compare your food intake with.