Estimate your daily calorie needs (BMR and TDEE) from your sex, age, height, weight and activity level, with targets for losing, maintaining or gaining weight.
How to use the Calorie Calculator
Choose units and enter your sex, age, height and weight.
Pick your weekly activity level.
See your BMR, maintenance calories and daily targets for each goal.
The calorie calculator estimates how many calories you need each day. It first works out your basal metabolic rate (BMR) with the Mifflin-St Jeor formula, then multiplies by an activity factor to get your total daily energy expenditure (TDEE), or maintenance calories. It works in metric or imperial units from your sex, age, height and weight.
Your BMR is the energy your body uses at rest just to keep you alive: breathing, circulation and organ function. The activity factor scales it up to account for daily movement and exercise, giving the calories you actually burn in a typical day.
The Mifflin-St Jeor equation is widely regarded as one of the most accurate for healthy adults.
From your maintenance number, the calculator shows targets for mild and steadier weight loss, maintenance, and weight gain, so you can pick the goal that fits and see the calories that support it.
Weight change comes down to energy balance: eating below maintenance loses weight, above it gains. Roughly 500 kcal per day below maintenance is about 0.5 kg of loss per week, and a similar surplus supports gradual gain.
This is a solid estimate and general guidance for healthy adults, not medical advice. Real needs vary with body composition, genetics and movement, so track your weight over a couple of weeks and adjust.
Frequently asked questions
BMR (basal metabolic rate) is the energy your body uses at rest. TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor, roughly the calories you burn in a day.
The Mifflin-St Jeor equation, widely regarded as one of the most accurate for healthy adults. It uses your sex, weight, height and age.
To lose or gain weight you adjust calories around maintenance. About 500 kcal per day below maintenance is roughly 0.5 kg per week of loss; a similar surplus supports gradual gain.
It is a solid estimate, but real needs vary with body composition, genetics and daily movement. Track your weight over a couple of weeks and adjust.
Estimated calorie needs are averages, and intake is easy to undercount. If your weight holds steady for two to three weeks, lower the target slightly or increase activity and reassess.
This tool is for general information and screening only. The result is an estimate, not a medical diagnosis or a substitute for professional advice. Talk to a doctor about your own situation.
Embed this tool
Add this tool to your own website. Copy the snippet below; it stays up to date automatically.
<iframe src="https://monu.tools/embed/en/kalorienrechner" width="100%" height="640" style="border:1px solid #e5e5e5;border-radius:12px;max-width:680px" loading="lazy" title="Monu Tools"></iframe>Learn more
How Many Calories Do You Need? BMR and TDEE Explained
Learn how a calorie calculator estimates your daily needs using the Mifflin-St Jeor BMR formula, activity multipliers, and TDEE, with a worked example.
How Much Protein Do You Need Per Day?
Work out how much protein per day you need from your bodyweight and activity level, with the official RDA, athlete ranges, and a worked example.
What Is a Healthy BMI (and What It Misses)
What is a healthy BMI? See the formula, the WHO categories, a worked example, and the real limits of BMI as a health screening tool.
BMR and TDEE: How Many Calories You Burn
What is BMR and TDEE? Learn how your body burns calories at rest, the three formulas, the activity factors, and how accurate the numbers really are.
BMI vs Body Fat Percentage: Which Matters
BMI vs body fat percentage: what each number really measures, why they disagree, how to measure body fat at home, and healthy ranges by sex.
How Much Water Should You Drink a Day?
How much water should you drink a day? See the official baselines, the truth about 8 glasses, and how your body, activity and climate change the answer.
Related tools
Estimate your daily protein needs from your body weight and goal, from general health to building muscle or losing fat. Metric and imperial units.
Calculate your Body Mass Index from weight and height in metric or imperial units. See your WHO category, your healthy weight range and an age-based reference.
Estimate your basal metabolic rate, the calories your body burns at rest, with the Mifflin-St Jeor, Harris-Benedict and Katch-McArdle equations, plus your TDEE for your activity level.
Estimate your body fat percentage with the US Navy tape method or a BMI-based formula, plus your fat mass and lean mass, in metric or imperial units.