Calorie Calculator: How Many Calories Do You Need?
Enter your details to see your BMR, your total daily burn (TDEE) and the calories that fit your goal.
Result
Enter your details and press "Calculate calories" to see your result here.
FTW Fitness adjusts your calories and protein every day based on your real activity.
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How it’s calculated
The calculator uses the Mifflin-St Jeor equation, one of the most widely used formulas for estimating basal metabolic rate (BMR): the calories your body burns at complete rest to keep breathing, circulation and body temperature going.
- Men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161
Your BMR is then multiplied by an activity factor to give your total daily energy expenditure (TDEE), an estimate of everything you burn in a day, including walking, work and training:
| Activity level | Factor |
|---|---|
| Little or no exercise | 1.2 |
| Training 1–3 days a week | 1.375 |
| Training 3–5 days a week | 1.55 |
| Training 6–7 days a week | 1.725 |
| Hard daily training or a physical job | 1.9 |
Adjusting for your goal
To lose weight we take 20% off your TDEE, to maintain we keep it as it is, and to gain we add 10%. Every result is rounded to the nearest 10 kcal.
A safety minimum
For weight loss the calculator never shows less than 1,500 kcal a day for men or 1,200 kcal for women. If the formula comes out lower, it shows the minimum with a note to see a specialist, because very low-calorie diets rarely cover your nutrient needs without supervision.
The calculator is for adults aged 18 to 80, 140–220 cm tall and weighing 40–250 kg. The result is an estimate: real burn varies with muscle mass, sleep and the kind of day you have. Use it as a starting point, track your weight for two or three weeks, then adjust by 100–200 kcal if you need to.
Once you know your calories, use the protein calculator to see how many grams of protein you need within them. All our free fitness and nutrition tools are in one place.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest. TDEE is your BMR multiplied by your activity factor, so it includes walking, work and training. TDEE is the number to plan your eating around.
How many calories do I need to lose weight?
The calculator suggests about 80% of your TDEE, a deficit of roughly 20%. That is a moderate deficit most adults can keep up, with a minimum of 1,500 kcal a day for men or 1,200 kcal for women.
Is the calorie calculator result exact?
No. It is an estimate from a statistical equation, and your real burn can differ. Start with the number, track your weight for two or three weeks, then adjust by 100–200 kcal based on what you see.
Why is there a minimum?
Very low-calorie diets rarely cover your protein, vitamin and mineral needs and can increase fatigue and muscle loss. So the calculator never shows less than 1,500 kcal a day for men or 1,200 kcal for women; see a specialist before going lower.
Should I add my workout calories on top?
No. The activity factor you picked already includes your usual training; adding workout calories on top counts them twice.
This calculator is a general estimate for healthy adults. It is not suitable during pregnancy or breastfeeding, or for people with kidney disease or diabetes — ask your doctor.