Calorie Calculator
Estimate your daily calorie needs to maintain your weight or to lose or gain at a steady, sustainable rate.
How to use the Calorie Calculator
- Choose the sex.
- Enter the age.
- Choose the units.
- Enter the height – feet.
- Enter the height – inches.
- Enter the height.
- Enter the weight.
- Enter the weight.
- Choose the activity level.
- Choose the goal.
- Press Calculate. The result updates automatically as you type.
About the Calorie Calculator
Your calorie needs depend on how much energy your body uses at rest plus everything you do on top of that. This calculator estimates your resting needs with the Mifflin-St Jeor equation, scales them by your activity level, then adds or subtracts calories for your goal.
Use the number as a starting point. Track your weight for two to four weeks; if it is not moving in the direction you expect, adjust intake by 100–200 kcal a day. Most adults do best losing 0.5–1% of body weight per week, which preserves muscle and is easier to sustain.
Results are estimates for general information only and are not medical advice. Talk to a doctor or registered dietitian before making major changes.
Formula
BMR (Mifflin-St Jeor) = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)
Maintenance = BMR × activity factor
Target = Maintenance ± daily adjustment
A pound of body fat stores roughly 3,500 kcal, so a deficit of about 500 kcal a day works out to around 1 lb (0.45 kg) of weight loss per week. Real-world loss is often a little slower because metabolism adapts as you get lighter.
Example calculation
Using the default values:
- Sex = Male
- Age = 35 years
- Units = US (ft, in, lb)
- Height – feet = 5 ft
- Height – inches = 10 in
- Weight = 170 lb
- Activity level = Moderately active (exercise 3–5 days/week)
- Goal = Lose 1 lb (0.45 kg) per week
the calculator returns:
- Daily calorie target: 2,154 kcal/day
- Maintenance calories: 2,654 kcal/day
- BMR (Mifflin-St Jeor): 1,712 kcal/day
Frequently asked questions
How many calories should I eat to lose weight?
Start about 500 calories below your maintenance number for roughly 1 lb (0.45 kg) of loss per week. Women generally should not go below about 1,200 kcal and men below about 1,500 kcal a day without medical supervision.
Why am I not losing weight on my calorie target?
Common reasons are underestimated portions, an overestimated activity level, and water retention masking fat loss. Weigh food for a week and compare weekly average weights rather than daily readings.
Do I need to eat back exercise calories?
If you chose an activity level that already includes your workouts, no. If you picked "sedentary", add back part of what you burn exercising.
Last updated: · Category: Health & Fitness calculators