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Calorie Calculator

Estimate your daily calorie needs based on your body and activity level.

Inputs

years
years

kg
kg

cm
cm

Saved Scenarios

— select 2+ to compare

Daily Calories

2,124

Resting Calories (BMR)

1,370

Spark says

How it's calculated

Formula

TDEE=BMR×Activity FactorTDEE = BMR \times Activity\ Factor
BMR
— Calories burned at complete rest (Mifflin-St Jeor)
Activity\ Factor
— Multiplier for how active you are

What is the Calorie Calculator?

TDEE (Total Daily Energy Expenditure) estimates the calories your body burns in a day, combining your resting metabolism with your activity level.

How to use it

  1. 1 Select your gender.
  2. 2 Enter your age, weight and height.
  3. 3 Choose the activity level that best matches your week.

Worked examples

30-year-old woman, 65kg, 165cm, moderately active

Daily calorie needs are about 2,171 calories.

Try it

Limitations

  • •A formula-based estimate — individual metabolism varies.
  • •Doesn't account for muscle mass differences.

Tips

  • 💡 Re-check every few weeks as your weight changes — your calorie needs shift with it.

Frequently asked questions

How many calories should I eat to lose weight?

A common approach is eating roughly 500 calories below your TDEE per day, which typically produces about 0.5kg (1lb) of weight loss per week.

Sources & references