What is it?
The Calorie Calculator tells you how many calories you need each day. It shows your calories at rest (BMR), the amount that keeps your weight steady, and daily targets to lose or gain weight.
Who is it for?
Anyone trying to lose, keep or gain weight, gym-goers planning diets, and people managing weight with a doctor or dietitian.
How to use it
Choose your Sex, enter Age, Weight and Height, and pick your Activity, from Little or no exercise to Very hard or physical job. It uses the Mifflin-St Jeor equation. The answer appears as you type; there is no Calculate button. Tap Copy result to copy it, or Share on WhatsApp to send it.
Choosing activity honestly
Most people with desk jobs belong in “little or no exercise” even with a daily walk. Overestimating activity is the most common reason diets stall.
Safe weight loss
- 0.5 kg a week (about 500 kcal less a day) is sustainable for most people. 1 kg a week is hard and best done with guidance.
- “Do not go below about 1,200 (women) or 1,500 (men) calories a day without medical advice”
- Keep protein up (see the Protein Calculator) and do some strength exercise to keep muscle.
Tracking
Weigh yourself at the same time of day, a few times a week, and watch the 2-week trend. Water and salt make daily weight jump by 1–2 kg. If the trend doesn’t move after 3 weeks, cut another 100–200 kcal or move more.
This is general information to help you understand your numbers, not medical advice. Talk to a doctor about your own health.
Errors and how to fix them
- “Enter your weight (more than 0)”: fill in weight, height and age.
- Target below 1,200 or 1,500: don’t go that low without medical advice.
Open the tool: Calorie Calculator
Still stuck?
Contact support. Tell us which tool or page you were using, what you tapped, what you saw, and your phone or computer and browser (for example: Android phone, Chrome). We reply by email.
Questions, or an error not listed here?
Tell us in the comments: what you were doing, the exact message you saw, and your device and browser. We read every comment and add new fixes to this article.