Calorie Calculator

We use the Mifflin-St Jeor equation to estimate your basal metabolic rate from your weight, height, age and sex, then multiply by an activity factor from 1.2 for sedentary up to 1.9 for very active. That gives your total daily energy expenditure, the calories you burn in a typical day.

Eat below your maintenance calories. A deficit of about 500 calories a day is roughly 0.5 kg per week, and 250 a day is a gentler 0.25 kg per week. The targets above show both so you can pick a sustainable pace.

Sedentary means little or no exercise. Light is one to three days a week, moderate is three to five, active is six to seven, and very active is hard daily training or a physical job. Pick the level that best matches a normal week and adjust if your weight is not changing as expected.

It is a solid starting point, but everyone's metabolism differs. Use it as a baseline, track your weight for two to three weeks, then nudge your calories up or down based on the real change you see.

No. The calculation runs entirely in your browser, so your sex, age, height, weight and activity level never leave your device.