TopToolAICalorie Calculator
Work out your daily calorie needs to maintain, lose or gain weight, based on your age, gender, weight, height and activity level, using the Mifflin-St Jeor BMR formula plus a full breakdown across every activity level. A 30-year-old man weighing 80kg at 175cm with a moderately active lifestyle typically comes out around 2,600 calories a day to maintain weight — cutting roughly 500 calories from that figure is the standard starting point for losing about half a kilogram a week.
How to use Calorie Calculator
Step-by-step guide to the boxes below. Open it only if you need help.
How to use Calorie Calculator
Step-by-step guide to the boxes below. Open it only if you need help.
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1
Gender Choose one
Choose male or female. The formula uses slightly different numbers for each, so this affects the result.
Choose one: MaleFemale
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2
Age Number
Your age in whole years.
Example: 30
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3
Weight (kg) Number
Your current weight in kilograms (divide pounds by 2.2 if needed).
Example: 70
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4
Height (cm) Number
Your height in centimetres. Total inches x 2.54 gives you the number.
Example: 170
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5
Activity Choose one
Be honest here, it changes the answer a lot. Sedentary is a desk life with almost no exercise. Light is easy exercise 1 to 3 days a week. Moderate is 3 to 5 workouts a week. Active is hard training on most days. Very active is a physical job plus training.
Choose one: SedentaryLightModerateActiveVery active
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6
Press “Calculate”
Click the button under the boxes. If something is missing or not valid, a short message tells you which box to fix.
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7
Read your result
You get the calories you need to maintain your weight, plus a table for every activity level. Change any box and try again to compare different numbers.
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