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WAVESPEED AI CALORIE CALCULATOR Works in your browser
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Free Calorie CalculatorHow much to eat for your goal, and what you ate today.

Enter your age, height, weight and activity to get your BMR, your maintenance calories (TDEE) and a daily target to lose, keep or gain weight at the pace you choose.
Pick a macro split, see how much water to drink, and log meals from more than 2,000 everyday foods with USDA nutrition data.

BMR & TDEEMacros & waterUSDA food log
No sign-up Unlimited use Remembers your numbers
Sex
Exercise 1–3 days a week
BMR formula
The standard for most adults.

Your goal

Calories per day
1,429 kcal
To lose 0.5 kg a week: 550 kcal below your maintenance of 1,979 kcal.
BMR
1,439 kcal
At complete rest
Maintenance (TDEE)
1,979 kcal
Keeps your weight steady
Water a day
2.8 L
About 12 cups

Maintenance calories by activity

  • SedentaryLittle or no exercise, desk job1,727 kcal
  • Lightly activeExercise 1–3 days a week1,979 kcal
  • Moderately activeExercise 3–5 days a week2,230 kcal
  • Very activeHard exercise 6–7 days a week2,482 kcal
  • Extra activePhysical job or training twice a day2,734 kcal

Macros

Protein89 g25% · 357 kcal · 30 g a meal (3 meals)
Carbs179 g50% · 714 kcal · 60 g a meal (3 meals)
Fat40 g25% · 357 kcal · 13 g a meal (3 meals)

Food log

Add your own food

Food data: USDA FoodData Central (public domain), values per 100 g.

Eaten today0 kcal
Left today1,429 kcal
  • Protein0 / 89 g
  • Carbs0 / 179 g
  • Fat0 / 40 g

Breakfast

0 kcal

Nothing logged yet.

Lunch

0 kcal

Nothing logged yet.

Dinner

0 kcal

Nothing logged yet.

Snacks

0 kcal

Nothing logged yet.

Calculated on your device. What you type is not sent anywhere.
THREE SIMPLE STEPS

How to calculate your daily calories

01

Enter your details

Sex, age, height, weight and how active you are. Add body fat for the lean-mass formula.

02

Choose a goal

Lose, maintain or gain weight, the pace per week and, if you like, a goal weight.

03

Plan and log

Read your calories and macros, then add what you eat to the food log to see what is left for the day.

Worked examples

Losing 0.5 kg a week

A 30-year-old woman, 168 cm, 70 kg, lightly active.

  1. BMR (Mifflin-St Jeor) = 10 × 70 + 6.25 × 168 − 5 × 30 − 161 = 1,439 kcal.
  2. TDEE = 1,439 × 1.375 = 1,979 kcal.
  3. 0.5 kg a week ≈ 3,850 kcal a week = 550 kcal a day.

Eat about 1,429 kcal a day to lose 0.5 kg a week.

Losing 1 lb a week

A 35-year-old man, 5 ft 10 in, 180 lb, moderately active.

  1. 180 lb = 81.6 kg; 5 ft 10 in = 177.8 cm.
  2. BMR = 10 × 81.6 + 6.25 × 177.8 − 5 × 35 + 5 = 1,758 kcal.
  3. TDEE = 1,758 × 1.55 = 2,724 kcal; 1 lb a week = 500 kcal a day.

Eat about 2,224 kcal a day to lose 1 lb a week.

Macros for 2,000 kcal

A balanced split: 25% protein, 50% carbohydrate, 25% fat.

  1. Protein: 2,000 × 25% ÷ 4 kcal/g = 125 g.
  2. Carbohydrate: 2,000 × 50% ÷ 4 = 250 g.
  3. Fat: 2,000 × 25% ÷ 9 = 56 g.

125 g protein, 250 g carbs and 56 g fat a day.

The formulas

Mifflin-St Jeor BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)Katch-McArdle BMR = 370 + 21.6 × lean mass (kg)TDEE = BMR × activity (1.2 · 1.375 · 1.55 · 1.725 · 1.9)daily target = TDEE ± weekly change × 7,700 kcal/kg ÷ 7

BMR is the energy your body uses at rest. TDEE adds daily movement and exercise: it is the amount that keeps your weight steady. Mifflin-St Jeor is the most widely used equation for adults; Katch-McArdle is better when you know your body fat.

A kilogram of body weight is about 7,700 kcal (a pound about 3,500 kcal), so a steady 550 kcal a day below TDEE is about 0.5 kg a week. Real progress varies, so adjust after a few weeks.

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Calorie Calculator FAQ

How many calories should I eat to lose weight?

Start from your TDEE, the calories that keep your weight steady, and eat less by the amount for your pace: about 275 kcal a day for 0.25 kg a week, 550 for 0.5 kg, or 500 a day for 1 lb a week. The calculator shows this number and warns if it falls very low.

What is the difference between BMR and TDEE?

BMR (basal metabolic rate) is what your body burns at complete rest. TDEE (total daily energy expenditure) is BMR times an activity factor, so it includes walking, work and exercise. TDEE is the number to eat around to keep your weight.

Which BMR formula should I choose?

Mifflin-St Jeor is the default and suits most adults. Harris-Benedict is an older equation that many apps still use. Katch-McArdle uses lean body mass, so it is the best choice if you know your body fat percentage, for example if you are very muscular.

How do I pick my activity level?

Sedentary is a desk job with little exercise; light is exercise 1–3 days a week; moderate 3–5 days; very active 6–7 days; extra active is hard daily training or a physical job. The table shows your calories at every level, so you can compare.

What macro split should I use?

Balanced (25% protein, 50% carbs, 25% fat) works for most people. High protein helps keep muscle while losing weight; low carb and keto cut carbohydrates; or set your own percentages. The calculator shows the grams per day and per meal.

Where does the food data come from?

From USDA FoodData Central, the US Department of Agriculture's public food composition database. The list has more than 2,300 everyday foods and dishes with calories, protein, carbohydrate, fat and fiber per 100 g and common household portions.

How much water should I drink?

The calculator suggests about 35 ml per kilogram of body weight plus extra for activity, which covers water from all drinks and food. Drink more in hot weather or when you sweat a lot.

Is it free and private?

Yes. It is free with no sign-up, everything is calculated in your browser, and your details and food log are saved only on your device.

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