Calorie Calculator
Estimate the calories you burn each day and get a daily target for maintaining, losing or gaining weight at a safe pace. Based on the Mifflin-St Jeor equation.
Result
- Maintenance calories (TDEE)
- 2,556 calories/day
- Basal metabolic rate (BMR)
- 1,649 calories/day
| Goal | Calories/day | % of maintenance | Weekly change |
|---|---|---|---|
| Maintain weight | 2,556 | 100% | — |
| Mild weight loss | 2,306 | 90% | -0.25 kg |
| Weight loss | 2,056 | 80% | -0.5 kg |
| Extreme weight loss | 1,556 | 61% | -1 kg |
| Mild weight gain | 2,806 | 110% | +0.25 kg |
| Weight gain | 3,056 | 120% | +0.5 kg |
How many calories do you need?
The calories you burn in a day, called total daily energy expenditure (TDEE), have two main parts. The larger part is your basal metabolic rate, the energy used at rest to keep organs working. The rest comes from physical activity, from walking to the car to a hard workout, plus a small amount used to digest food. Eat about the same number of calories as you burn and your weight stays stable; eat less and you lose weight; eat more and you gain.
The formula
This calculator first estimates BMR with the Mifflin-St Jeor equation, then multiplies by an activity factor:
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
- TDEE = BMR × activity factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active)
Worked example: a 30-year-old man, 175 cm, 70 kg, moderately active. BMR = 10 × 70 + 6.25 × 175 − 5 × 30 + 5 = 1,649 calories. TDEE = 1,649 × 1.55 ≈ 2,556 calories per day. To lose about half a kilogram a week he would aim for 2,556 − 500 ≈ 2,056 calories. You can see the BMR step in detail on the BMR calculator.
Choosing a goal
The goal table applies the widely used rule that about 7,700 calories equal one kilogram (3,500 calories per pound) of body fat. A deficit of 500 calories a day therefore adds up to roughly 0.5 kg per week. The extreme option of 1,000 calories a day is capped so that the target never falls below 1,200 calories, a level below which it becomes difficult to meet nutrient needs. For gaining muscle, a modest surplus of 250 to 500 calories combined with resistance training limits fat gain.
How to use this calculator
- Enter your sex, age, height and weight in metric or US units.
- Choose the activity level that matches a typical week, not your best week. Most office workers who exercise a few times are "lightly" or "moderately" active.
- Select a goal to see your daily target, and plan meals around it. The macro calculator splits the target into protein, carbs and fat.
- Weigh yourself weekly and adjust by 100 to 200 calories if the trend does not match your goal after three weeks.
Limitations
Prediction equations have a typical error of about 10 percent, and activity factors are rough. Results are intended for healthy adults; they do not apply to children, pregnant or breastfeeding women, or people with medical conditions affecting metabolism. This calculator is for information only and is not medical advice.
Frequently asked questions
How many calories should I eat to lose weight?
A common and sustainable approach is to eat about 500 calories less than your maintenance level, which produces roughly 0.5 kg (1 lb) of fat loss per week. Larger deficits work faster but are harder to stick to and increase muscle loss. Most adults should not go below 1,200 calories a day without medical supervision.
Is 3,500 calories really equal to one pound of fat?
It is a useful approximation: a pound of body fat stores around 3,500 calories, and a kilogram about 7,700. In practice weight loss slows over time because a lighter body burns fewer calories and the body adapts, so expect the rate to drop as you progress and recalculate every few kilograms.
Why is my maintenance number different from my fitness tracker?
Trackers estimate activity from heart rate and movement and often overstate exercise calories by 20 percent or more. This calculator uses population averages instead. Neither is exact. Track your weight for two to three weeks and adjust your intake by 100 to 200 calories if it is moving the wrong way.
Do I need to count calories every day?
No. Knowing your target is most useful for building habits: understanding portion sizes, choosing filling foods and spotting where extra calories come from. Many people count for a few weeks, then rely on the patterns they learned.