Calorie Calculator – Manage Your Daily Intake
Use our free calorie calculator (based on the Mifflin-St Jeor equation) to find out exactly how many calories you need each day to maintain, lose, or gain weight.
How Calorie Needs Are Calculated
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day. It's calculated by first finding your Basal Metabolic Rate (BMR) — the energy used at rest — then multiplying by an activity factor.
BMR (women) = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Your TDEE = BMR × Activity Multiplier. This gives your maintenance calories. Adjust from there to lose or gain weight.
Maintain, Lose, or Gain Weight
Weight Loss
Eat 300–500 calories below your TDEE per day. This creates a safe deficit for ~0.5–1 kg loss per week.
Maintenance
Eat at your TDEE to maintain your current weight while staying energised and fuelled.
Weight Gain
Eat 300–500 above TDEE for lean muscle gain. Higher surpluses lead to more fat gain.
Tips for Healthy Eating
- Prioritise whole foodsMost of your calories should come from minimally processed foods — vegetables, legumes, lean proteins, whole grains, and healthy fats.
- Track but don't obsessCalorie counting is a useful awareness tool but shouldn't dominate your day. Intuitive eating skills develop over time.
- Don't drink your caloriesSugary drinks, juices, and alcohol add significant calories with minimal satiety. Water, tea, and black coffee are your friends.
- Eat slowly and mindfullyIt takes ~20 minutes for satiety signals to reach your brain. Eating slowly reduces total intake without conscious restriction.