Calorie Calculator: Maintenance, Deficit, Burn | StatsUnlock

Calculate first, then download your result as a plain text file.

A calorie calculator multiplies your basal metabolic rate (BMR) by an activity factor to estimate the calories you burn each day.

A 30-year-old man, 70 kg and 175 cm: BMR 1,649 × 1.55 = 2,556 kcal to maintain weight.

Rule of thumb: eat about 500 kcal less than maintenance to lose roughly 0.5 kg (1 lb) a week.

A calorie calculator estimates how much energy your body uses in a day, so you know how much to eat to lose, keep or gain weight. A calorie (kcal) is a unit of energy: the amount of heat needed to warm 1 litre of water by 1°C.

Your daily total, called TDEE (total daily energy expenditure), has three parts. The biggest is your basal metabolic rate (BMR), the energy used to keep you alive at rest, usually 60 to 70% of the total. Next is physical activity, from walking to training, which varies the most between people. The smallest is the thermic effect of food, about 10%, used to digest what you eat (Westerterp, 2013).

A worked one-liner: a 30-year-old man who weighs 70 kg and is 175 cm tall has a BMR of 10×70 + 6.25×175 − 5×30 + 5 = 1,649 kcal. Moderately active, his maintenance is 1,649 × 1.55 = 2,556 kcal a day.

Calorie calculator vs other tools

What to conclude: this page combines all five in one calorie calculator, so the numbers stay consistent from your daily target to each workout and meal.

4.1 Your number in plain words

4.2 What it means for your weight

4.3 BMR, TDEE and maintenance explained

BMR is what you burn lying still all day. TDEE adds everything you do. Maintenance calories are the same as TDEE: eat this much and your weight stays steady. A calorie deficit means eating below maintenance; a surplus means eating above it. Your body uses stored energy to cover a deficit and stores extra energy from a surplus.

4.4 Why different formulas give different numbers

4.5 Your macros and food

4.6 Why the calculator can be wrong for you

Every formula predicts the average person. About 1 in 5 people burn 10% more or less than predicted. Muscle, genetics, sleep, hormones, medicines and how active you really are all shift the number. Most people also overestimate their activity level. If unsure, choose one level lower.

4.7 What to do next

4.8 Common mistakes this calorie calculator prevents

• Crash diets. Targets never drop below 1,200 kcal (women), 1,500 kcal (men) or 1,800 kcal while breastfeeding, and loss is capped at 1 kg a week.
• Dieting in pregnancy. Weight-loss goals are switched off when you choose a pregnancy stage.
• Counting resting calories twice. Calories burned show both gross and net, so you do not eat back calories you would have burned anyway.
• Adult rules for children. The Kids & Teens tab uses child equations that include growth.
• Mixing units. Height, weight and speed convert automatically, so 175 cm never becomes 175 inches.
• Raw vs cooked confusion. The recipe tool reminds you to use calorie values for the same state you weigh.

4.9 What the StatsUnlock team recommends

Treat the first number as a test, not a rule. Eat at your target for 2 to 3 weeks and track your morning weight every day. Average each week. If the weekly average moves at the speed you planned, keep going. If not, change intake by 100 to 200 kcal. After a month you will know your real maintenance to within about 100 kcal, which is more accurate than any calorie calculator can be on day one.

The calorie calculator builds five ready-made notes from your numbers. Copy the one you need.

Using this calorie calculator takes under a minute. The worked example below follows a 30-year-old man, 175 cm, 70 kg, who wants to lose 0.5 kg a week.

1. Pick a tab. Choose Daily Calories for a daily target, Calories Burned for exercise, Macros & Grams, Recipe or Kids & Teens. The example uses Daily Calories.
2. Choose your units. Pick a height unit (cm, metres, feet and inches or inches) and a weight unit (kg, pounds or stone and pounds).
3. Enter sex and age. Select Male and type 30.
4. Enter height and weight. Type 175 cm and 70 kg, measured in the morning without shoes.
5. Choose your activity level. Select Moderately active (exercise 3 to 5 days a week). If unsure, pick the lower level.
6. Choose a goal. Select Lose 0.5 kg (1.1 lb) a week.
7. Set life stage and options. Leave Life stage as None. Optionally open Advanced to change the BMR formula, add body fat or a target weight.
8. Press Calculate Calories. The result panel shows 2,006 kcal a day, with maintenance 2,556 kcal and a gauge showing the deficit.
9. Read Section 2. See BMR, macros (112 g protein), the formula with your numbers, a table of every goal and two charts.
10. Save or share. Use Download TXT, Download Doc or Download PDF, or copy one of the five ready-made notes in Section 5.

Excel has no calorie function, but every formula on this page is simple arithmetic. Each step uses the same worked example as the calorie calculator: a 30-year-old man, 70 kg, 175 cm, moderately active.

8.1 The formulas you need

8.2 Step by step

8.3 The awkward cases

• Pounds and inches. Convert first: kg =B2*0.45359237, cm =C2*2.54.
• mph to metres per minute for the treadmill equation: =mph*26.8224.
• Katch-McArdle: =370+21.6*B2*(1-L2/100) with body fat % in L2.

8.4 Why Excel might differ from this calculator

The formulas are identical, so Excel, R, Python and this page agree to the calorie on the worked example. Small differences come from rounding: this calculator keeps full precision and rounds only for display, while some spreadsheets round each step. Online calculators that use the 1919 Harris-Benedict equation (not the 1984 revision) can be 20 to 50 kcal off.

8.5 Charting calories in Excel

List goals in one column and calories in the next, select both and choose Insert, then Bar. Add maintenance as a second series drawn as a line so the deficit and surplus are easy to see.

8.6 Error messages

9.1 The complete script

R, base only, saves calorie_plot.png at 300 dpi

# ============================================================
# Calorie calculator in R: BMR, TDEE, goals, exercise and macros
# StatsUnlock - https://statsunlock.com/calorie-calculator/
# ============================================================

# ---- 1. Your details ------------------------------------------
sex      <- "male"     # "male" or "female"
weight   <- 70         # kg
height   <- 175        # cm
age      <- 30         # years
activity <- 1.55       # 1.2, 1.375, 1.55, 1.725 or 1.9

# ---- 2. BMR (Mifflin-St Jeor) and maintenance -----------------
bmr  <- 10 * weight + 6.25 * height - 5 * age + ifelse(sex == "male", 5, -161)
tdee <- bmr * activity
floor_kcal <- ifelse(sex == "male", 1500, 1200)

# ---- 3. Calories for each goal --------------------------------
goals <- data.frame(
  goal = c("Lose 1 kg/wk", "Lose 0.5 kg/wk", "Maintain", "Lean bulk", "Bulk"),
  adj  = c(-1100, -550, 0, tdee * 0.10, tdee * 0.20)
)
goals$kcal <- pmax(tdee + goals$adj, floor_kcal)
print(goals)

# ---- 4. Exercise: METs and treadmill incline -------------------
met_kcal <- function(met, kg, minutes) met * 3.5 * kg / 200 * minutes
walk_vo2 <- function(mph, incline) {
  s <- mph * 26.8224                       # metres per minute
  3.5 + 0.1 * s + 1.8 * s * incline / 100
}
brisk_walk <- met_kcal(4.3, weight, 30)
treadmill  <- walk_vo2(3, 10) * weight / 1000 * 5 * 30

# ---- 5. Macros to calories ------------------------------------
protein <- 150; carbs <- 250; fat <- 70
macro_kcal <- 4 * protein + 4 * carbs + 9 * fat

# ---- 6. Plain-English verdict ---------------------------------
cat(sprintf("BMR %.0f kcal, maintenance %.0f kcal a day\n", bmr, tdee))
cat(sprintf("To lose 0.5 kg a week, eat about %.0f kcal a day\n", goals$kcal[2]))
cat(sprintf("30 min brisk walk: %.0f kcal; treadmill 3 mph 10%%: %.0f kcal\n", brisk_walk, treadmill))
cat(sprintf("Macros: %.0f kcal, %.1f%% from fat\n", macro_kcal, 900 * fat / macro_kcal))

# ---- 7. One 300 dpi figure ------------------------------------
png("calorie_plot.png", width = 2000, height = 1400, res = 300)
par(mar = c(4, 9, 2, 1))
barplot(goals$kcal, names.arg = goals$goal, horiz = TRUE, las = 1,
        col = c("#f59e0b", "#f59e0b", "#16a34a", "#3b82f6", "#6366f1"),
        xlab = "kcal per day", main = "Calories by goal")
abline(v = tdee, lty = 2)
dev.off()
cat("Saved calorie_plot.png\n")

Expected output: BMR 1,649 kcal, maintenance 2,556 kcal, lose 0.5 kg a week at 2,006 kcal, brisk walk 158 kcal, treadmill 273 kcal, macros 2,230 kcal with 28.3% from fat. These match the calorie calculator and the Excel steps.

9.2 What each line does

9.3 What the figure shows

One bar per goal, with a dashed line at maintenance. Bars left of the line are deficits; bars to the right are surpluses.

9.4 Problems and fixes

• BMR is 10 times too high. Height was entered in mm. Use cm.
• %% in sprintf. A single % starts a format code in sprintf; use %% for a percent sign.

9.5 Handy one-liners

bmr_f <- function(kg, cm, age) 10 * kg + 6.25 * cm - 5 * age - 161   # women
katch <- function(kg, bf) 370 + 21.6 * kg * (1 - bf / 100)
kcal_from_macros <- function(p, c, f, alc = 0) 4 * p + 4 * c + 9 * f + 7 * alc
grams_from_kcal <- function(kcal, pct, per_g) kcal * pct / 100 / per_g

Install with pip install matplotlib if you do not already have it.

10.1 The complete script

Python 3, saves calorie_plot.png at 300 dpi

# ============================================================
# Calorie calculator in Python: BMR, TDEE, goals, exercise and macros
# StatsUnlock - https://statsunlock.com/calorie-calculator/
# ============================================================
import matplotlib.pyplot as plt

# ---- 1. Your details ------------------------------------------
sex, weight, height, age, activity = "male", 70, 175, 30, 1.55

# ---- 2. BMR and maintenance -----------------------------------
bmr = 10 * weight + 6.25 * height - 5 * age + (5 if sex == "male" else -161)
tdee = bmr * activity
floor_kcal = 1500 if sex == "male" else 1200

# ---- 3. Calories for each goal --------------------------------
goals = {"Lose 1 kg/wk": -1100, "Lose 0.5 kg/wk": -550, "Maintain": 0,
         "Lean bulk": tdee * 0.10, "Bulk": tdee * 0.20}
targets = {g: max(tdee + adj, floor_kcal) for g, adj in goals.items()}

# ---- 4. Exercise ----------------------------------------------
def met_kcal(met, kg, minutes):
    return met * 3.5 * kg / 200 * minutes

def treadmill_kcal(mph, incline, kg, minutes):
    s = mph * 26.8224                                  # metres per minute
    vo2 = 3.5 + 0.1 * s + 1.8 * s * incline / 100      # ACSM walking
    return vo2 * kg / 1000 * 5 * minutes

def keytel_kcal(hr, kg, age, minutes, male=True):
    if male:
        per_min = (-55.0969 + 0.6309 * hr + 0.1988 * kg + 0.2017 * age) / 4.184
    else:
        per_min = (-20.4022 + 0.4472 * hr - 0.1263 * kg + 0.074 * age) / 4.184
    return per_min * minutes

# ---- 5. Macros ------------------------------------------------
protein, carbs, fat = 150, 250, 70
macro_kcal = 4 * protein + 4 * carbs + 9 * fat

print(f"BMR {bmr:.0f} kcal, maintenance {tdee:.0f} kcal a day")
print(f"To lose 0.5 kg a week, eat about {targets['Lose 0.5 kg/wk']:.0f} kcal a day")
print(f"30 min brisk walk: {met_kcal(4.3, weight, 30):.0f} kcal")
print(f"Treadmill 3 mph at 10%: {treadmill_kcal(3, 10, weight, 30):.0f} kcal")
print(f"Heart rate 140 for 30 min: {keytel_kcal(140, weight, age, 30):.0f} kcal")
print(f"Macros: {macro_kcal:.0f} kcal, {900 * fat / macro_kcal:.1f}% from fat")

# ---- 6. One 300 dpi figure ------------------------------------
fig, ax = plt.subplots(figsize=(6.7, 4.2))
ax.barh(list(targets), list(targets.values()),
        color=["#f59e0b", "#f59e0b", "#16a34a", "#3b82f6", "#6366f1"])
ax.axvline(tdee, ls="--", color="grey")
ax.set_xlabel("kcal per day")
ax.set_title("Calories by goal")
fig.tight_layout()
fig.savefig("calorie_plot.png", dpi=300)
print("Saved calorie_plot.png")

Expected output matches R and Excel: BMR 1,649, maintenance 2,556, target 2,006, walk 158, treadmill 273, heart rate 381, macros 2,230 kcal (28.3% from fat).

10.2 What each line does

10.3 What the figure shows

The same goal bars as the R version, with maintenance as a dashed line.

10.4 Problems and fixes

• ModuleNotFoundError: matplotlib. Run pip install matplotlib.
• Numbers look off by 2.2. Weight was in pounds. Multiply by 0.45359237 first.

10.5 Handy one-liners

bmr_female = lambda kg, cm, age: 10 * kg + 6.25 * cm - 5 * age - 161
grams_to_kcal = lambda p, c, f, alc=0: 4 * p + 4 * c + 9 * f + 7 * alc
kcal_to_grams = lambda kcal, pct, per_g: kcal * pct / 100 / per_g
steps_to_km = lambda steps, height_cm: steps * height_cm * 0.415 / 100000

Walking burns about 80 to 100 kcal per mile for a 70 kg adult at a normal pace, and more if you are heavier, walk faster or climb hills. Use the Calories Burned tab with Steps or a walking activity to get your own number.

11.1 Calories burned per mile and per kilometre

Gross calories from the 2011 Compendium MET values at each speed. What to conclude: at walking speeds, calories per mile change little with pace; body weight matters far more.

11.2 How steps turn into calories

The calculator turns steps into distance using your stride length (about 41.5% of height for men and 41.3% for women), then uses the ACSM walking equation at your pace. A 175 cm man has a stride of about 72.6 cm, so 10,000 steps is about 7.3 km (4.5 miles). At 3 mph and 70 kg that burns about 365 kcal in 90 minutes. Table 2.5 shows other step counts and weights.

11.3 How to burn more calories walking

• Add incline. Walking at 10% incline more than doubles calories per minute compared with flat ground at the same speed.
• Walk faster. Going from 3.0 to 4.0 mph raises the MET value from 3.5 to 5.0.
• Walk longer. Time is the biggest lever; two 30-minute walks beat one 20-minute walk.
• Carry a light load. A backpack or hiking adds work, but keep it under 10% of body weight.

For a 70 kg person, 30 minutes on a StairMaster burns about 330 kcal, a moderate rowing machine about 257 kcal, a moderate exercise bike about 250 kcal and an elliptical about 184 kcal. Incline treadmill walking sits in between and depends on speed and slope.

12.1 Incline treadmill calories at 70 kg (kcal per 30 minutes)

ACSM walking equation, gross calories. The popular 12-3-30 workout (12% incline, 3 mph, 30 minutes) burns about 304 kcal at 70 kg. What to conclude: each extra 1% of incline adds roughly 10 to 15 kcal per 30 minutes at walking speeds.

12.2 Which machine burns the most?

At the same effort, machines that make you lift your body weight (StairMaster, incline treadmill, running) burn the most. Seated machines (bike, rowing) burn a little less but are easier on the knees. The best machine is the one you will use often. Machine displays usually overestimate, because they assume a standard body weight and include resting calories. Use the calculator with your real weight for a fairer number.

12.3 Heart rate based calorie estimates

If you wear a chest strap, the heart rate method (Keytel et al., 2005) adjusts for how hard you are really working. It was developed from steady exercise at heart rates of about 90 to 150 bpm, so it is less reliable for very easy work, short sprints or HIIT, where heart rate lags behind effort.

13.1 Pregnancy

You do not need to eat for two. The Institute of Medicine estimates no extra calories in the first trimester, about 340 kcal more a day in the second and 452 kcal more in the third (Butte & King, 2005). That is roughly a glass of milk and a sandwich. Weight-loss plans are switched off in pregnancy mode.

13.2 Breastfeeding

Making milk uses about 500 kcal a day in the first 6 months. Some of that comes from fat stored in pregnancy, so the recommended extra intake is about 330 kcal a day for months 0 to 6 and 400 kcal a day for months 7 to 12. If you want to lose weight while breastfeeding, a slow loss of about 0.5 kg (1 lb) a week is generally considered safe for milk supply, and this calorie calculator will not go below 1,800 kcal a day.

13.3 Children and teenagers

Children need energy for growth as well as activity, so adult formulas do not fit. The Kids & Teens tab uses the Institute of Medicine equations for ages 3 to 18, reviewed by Torun (2005). For example, an active 10-year-old boy who weighs 32 kg and is 140 cm tall needs about 2,164 kcal a day. Children should not diet unless a paediatrician recommends it.

Calculated with the Institute of Medicine 2005 equations for the example sizes shown. Your child’s needs depend on their own height, weight and activity, so use the Kids & Teens tab. What to conclude: a very active child needs about 45 to 70% more than a sedentary child of the same size, so activity matters as much as size.

To build muscle you need a small calorie surplus, enough protein and progressive strength training. A bigger surplus does not build muscle faster; it mostly adds fat (Iraki et al., 2019).

Sources: Iraki et al. (2019) for bulking, Barakat et al. (2020) for recomposition, Helms et al. (2014) for cutting, and Morton et al. (2018), who found protein benefits for muscle level off at about 1.6 g/kg a day. What to conclude: a lean bulk is a gentle surplus of a few hundred calories, not "eat everything".

14.1 How to tell if your bulk or recomp is working

• Track weekly average weight, waist size and gym strength together, not weight alone.
• On a lean bulk, if weight rises faster than 0.5% a week, cut 100 to 150 kcal.
• On a recomp, a steady weight with a smaller waist and rising strength means it is working.

To calculate calories for homemade food, add up the calories of every ingredient, then divide by the number of servings. It works the same for Indian curries, dals, smoothies, salads and baking.

1. Weigh each ingredient raw in grams, including oil, ghee and butter.
2. Find kcal per 100 g on each label, or in a food database, for the raw ingredient.
3. Multiply: grams × kcal per 100 g ÷ 100 for each ingredient.
4. Add them up for the whole recipe.
5. Divide by servings, or weigh the cooked dish and work out kcal per 100 g, then weigh your bowl.

For example, a red lentil dal with 200 g dry lentils (352 kcal/100 g), 100 g onion, 150 g tomato, 20 g ghee and water comes to about 946 kcal, or 237 kcal per serving for 4. The Recipe tab does this for you.

15.1 How to convert grams to calories and calories to grams

Multiply grams of protein or carbohydrate by 4, fat by 9 and alcohol by 7. To go the other way, divide: 2,000 kcal at 30% protein is 600 kcal ÷ 4 = 150 g protein.

15.2 How to calculate the percentage of calories from fat

Multiply grams of fat by 9 and divide by total calories, then multiply by 100. A snack with 9 g fat and 230 kcal has 9 × 9 ÷ 230 × 100 = 35% of its calories from fat.

15.3 Tips for accurate recipe calories

• Oils and fats have about 880 to 900 kcal per 100 g; one tablespoon of oil adds about 120 kcal.
• Use dry weights for rice, lentils and pasta; they absorb water when cooked but the calories do not change.
• Water, spices, herbs, salt and vinegar add almost nothing and can be left out.
• For smoothies, the fruit, milk, nut butter and any honey or syrup carry nearly all the calories.

The StatsUnlock Team built this calorie calculator from primary sources and checked every mode against independent code before publishing.

The 2024 Adult Compendium (Herrmann et al., 2024) updated some MET values; differences for the activities here are small. Last reviewed: 15 October 2026.

Eight real-world cases run through the calorie calculator, from a simple maintenance target to a breastfeeding plan, a treadmill session and a homemade dal.

A calorie calculator is only as good as the numbers you give it, and the activity level is the biggest source of error.

1. Weigh yourself in the morning after the toilet and before eating, on the same scale each time.
2. Measure height without shoes against a wall.
3. Pick your activity level honestly. Count your average week, not your best week. If torn between two, choose the lower.
4. Only enter body fat if it comes from a DEXA scan or a reliable method; home scales can be off by 5 points.
5. For workouts, use actual moving time, not time in the gym.
6. Use your real walking pace. Time yourself over a known distance once.
7. Heart rate is most reliable from a chest strap during steady exercise.
8. Weigh food in grams with a kitchen scale; cups and spoons vary a lot.
9. Use labels for the same state you weigh, raw or cooked.
10. Re-check every 4 to 8 weeks or after a 2 to 3 kg change in weight.

Decision guide

Every calorie calculator rests on the same assumptions. Here is what each one means for you, and what to do when it fails.

1. You are an average person for your size. Real BMR varies by about 10% between people of the same size. Alternative: track weight for 3 weeks and adjust.
2. Activity factors fit your week. They are broad bands; most people overestimate. Alternative: choose one level lower, or track steps.
3. Metabolism does not adapt. It does: after months of dieting, you burn less than predicted (Hall et al., 2011). Expect slower loss over time.
4. MET values fit everyone. They come from average adults; fitter people may burn slightly less for the same task.
5. Stride is a fixed share of height. Real stride varies with pace and leg length. Measure 10 steps for a better number.
6. Labels are exact. Food labels may be off by up to 20% and are rounded.
7. Intermittent or very low calorie diets behave the same. The body responds differently to breaks and severe restriction (Byrne et al., 2018).

This calorie calculator turns your details into a daily calorie target of ___. Run the calculator above to see your own summary here.

Every calorie number is an estimate. Follow it for 2 to 3 weeks and let your real weight trend guide you.

Come back to this calorie calculator whenever your weight, activity or goal changes.

More free StatsUnlock calculators to use alongside this calorie calculator, from age and goal dates to measurement.

Activity factor

A multiplier from 1.2 to 1.9 that scales BMR up to your daily total.

Atwater factors

The calories per gram used on labels: 4 for protein and carbohydrate, 9 for fat, 7 for alcohol.

BMR (basal metabolic rate)

Calories your body burns at complete rest in a day.

Body recomposition

Losing fat and gaining muscle at the same time, usually at or slightly below maintenance.

Bulking

Eating above maintenance to gain muscle; a lean bulk uses a small surplus.

Calorie (kcal)

A unit of food energy; the "calories" on labels are kilocalories.

Calorie calculator

A tool that estimates how many calories you burn and should eat each day.

Calorie deficit

Eating fewer calories than you burn, which leads to weight loss.

Calorie surplus

Eating more calories than you burn, which leads to weight gain.

EER (estimated energy requirement)

The average daily calories a healthy person of a given age, sex, size and activity needs.

Gross calories

All calories burned during an activity, including resting calories.

Heart rate (bpm)

Beats per minute; higher during harder exercise.

Lean body mass

Everything in your body that is not fat: muscle, bone, organs and water.

Macronutrients (macros)

Protein, carbohydrate and fat, the nutrients that provide calories.

Maintenance calories

The calories that keep your weight steady; the same as TDEE.

MET (metabolic equivalent)

How hard an activity is compared with resting; 1 MET is sitting still.

Net calories

Calories burned by exercise above what you would burn resting.

Stride length

The distance covered by one step.

TDEE (total daily energy expenditure)

All the calories you burn in a day: BMR, activity and digestion.

Thermic effect of food

Calories used to digest food, about 10% of intake.

VO₂

Oxygen used per kg of body weight per minute; about 5 kcal are released per litre of oxygen.

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