Free Tool

Free Calorie Calculator

Get a rough calorie target
See what your body needs
Make smarter food choices

Wondering how many calories you should eat in a day? This free calculator estimates your daily calorie needs (your TDEE) and your Basal Metabolic Rate using the Mifflin–St Jeor equation. Enter your details below to get a personalised starting point for weight loss, maintenance, or building strength.

Enter Your details

Age

Weight (kg)

Height (cm)

Gender

Activity Level

Your Results

Daily Calorie Needs

2,547

Calories per day

Basal Metabolic Rate (BMR)

1,643

Calories per day

*These results are rough estimates and should be reviewed with a certified nutritionist before being implemented.

Understand your daily calorie needs and take the first step towards a healthier lifestyle.

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Calorie calculator FAQs

How many calories should a woman eat a day?

On average, a woman needs roughly 2,000 calories a day to maintain her weight and around 1,500 to lose about half a kilo a week. Your real number depends on your age, height, weight and how active you are — enter your details above for a personalised estimate.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including everyday activity and exercise. It's your maintenance calorie level, and the main number this calculator gives you.

How is my result calculated?

We estimate your Basal Metabolic Rate (BMR) with the Mifflin–St Jeor equation, then multiply it by an activity factor based on how often you train. That gives your estimated daily calorie needs.

Is this a meal plan?

No — it's a rough starting point, not personalised nutrition advice. For a plan built around your body, goals and lifestyle, get in touch about our nutrition coaching.

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