What BMI is considered normal?

A BMI between 18.5 and 24.9 is considered normal weight by the WHO. Below 18.5 is underweight; 25–29.9 is overweight; 30 or above is obese.

How many calories do I need to lose weight?

To lose approximately 0.5 kg per week you need a deficit of 500 kcal/day compared to your TDEE (maintenance calories).

How much water should I drink per day?

The general recommendation is 33 ml per kg of body weight. For a 70 kg person, that is 2.3 litres per day, plus extra for exercise.

What is basal metabolic rate (BMR)?

BMR is the number of calories your body burns at rest to maintain vital functions. It is calculated using the Mifflin-St Jeor equation.

Daily Calorie Calculator

Last updated: 2026-05-09

The Daily Calorie Calculator is a free health calculator. Calculate your daily calorie needs to maintain weight, lose fat or gain muscle. Get evidence-based estimates to improve your wellbeing.

Inputs

Body Data

Weight (kg)

Age (years)

Dimensions

Height (cm)

Technical Parameters

Sex (1=Male, 2=Female)

Activity (1=Sedentary â€¦ 5=Very active)

Result

Enter values and press Calculate

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Common Sizes — Click to Fill

weight	height	age
60	165	25
70	170	30
75	175	35
80	180	40
90	185	45

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What are daily calorie needs?

Daily calorie needs (TDEE — Total Daily Energy Expenditure) represent the total energy your body burns in a day, including basal metabolism and all physical activity. Knowing your TDEE is essential for losing weight, gaining muscle, or maintaining your current weight in a controlled way.

Mifflin-St Jeor formula

The most scientifically accurate formula for Basal Metabolic Rate (BMR):

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Activity multipliers

Sedentary (no exercise): BMR × 1.2
Light (1–3 days/week): BMR × 1.375
Moderate (3–5 days/week): BMR × 1.55
Active (6–7 days/week): BMR × 1.725
Very active (intense daily exercise): BMR × 1.9

Using TDEE for your goals

Lose weight: Eat 300–500 kcal below TDEE. Gradual deficit = sustainable loss.
Gain muscle: Eat 200–300 kcal above TDEE. Controlled surplus minimizes fat gain.
Maintain weight: Eat exactly your TDEE.

Written and reviewed by the CalcToWork editorial team. Last updated: 2026-05-09.