How many calories do you actually need?
Your body burns calories just staying alive (your basal metabolic rate) plus everything you do on top of that. Added together, that's your Total Daily Energy Expenditure (TDEE) — the number of calories that keeps your weight steady. Eat below it to lose weight, above it to gain. This calculator uses the Mifflin-St Jeor equation, which research finds most accurate for the general population.
Before a big diet change, check in
Rapid weight change, or dieting alongside a health condition or medication, is worth a conversation with a clinician. A family doctor can rule out underlying causes and refer you to a registered dietitian. You can find a doctor or walk-in clinic near you on CanClinics.
Frequently asked questions
How many calories should I eat a day?
It depends on your age, sex, height, weight, and activity level. The average adult woman needs roughly 1,600–2,200 and the average man 2,200–3,000 calories a day to maintain weight — but your personal number, which this calculator estimates, is more useful than any average.
What is TDEE?
Total Daily Energy Expenditure — the total calories you burn in a day, including your resting metabolism plus activity. This calculator estimates it with the Mifflin-St Jeor equation, the formula dietitians consider most accurate for most people.
How do I lose weight safely?
A deficit of about 500 calories a day yields roughly 0.5 kg (1 lb) of loss per week. Avoid dropping below ~1,200 (women) or ~1,500 (men) calories without medical supervision. Sustainable changes beat crash diets — and a doctor or dietitian can help.