Calorie calculator
Estimate how many calories you burn each day and what to eat to reach your goal.
Calories to maintain weight
2,161 kcal
Per day · BMR 1,394 kcal at rest
| Goal | Calories / day |
|---|---|
| Lose 0.5 lb / week | 1,911 |
| Lose 1 lb / week | 1,661 |
| Lose 2 lb / week | 1,161 * |
| Gain 0.5 lb / week | 2,411 |
| Gain 1 lb / week | 2,661 |
* Below 1200 kcal/day. Very low intakes are hard to sustain and are best done with medical guidance.
- Basal metabolic rate
- 1,394 kcal
- Activity factor
- × 1.55
How to use the calorie calculator
- Choose US or metric units and enter sex, age, height and weight.
- Pick the activity level that matches a typical week.
- Choose a goal to see calories for maintenance, weight loss or weight gain.
About this calculator
Your body burns calories at rest (basal metabolic rate, BMR) and more through movement and digestion. Together that is your total daily energy expenditure, TDEE. Eating at TDEE keeps weight stable; eating below it leads to weight loss.
The calculator uses the Mifflin-St Jeor equation, which research has found to be among the most accurate for most adults, and multiplies it by your activity level. Treat the result as a starting point and adjust after two to three weeks based on how your weight changes.
Mifflin-St Jeor BMR
Men: 10W + 6.25H − 5A + 5 · Women: 10W + 6.25H − 5A − 161
W is weight in kg, H height in cm, A age in years. TDEE = BMR × activity factor (1.2 sedentary up to 1.9 very active).
Example
A 35-year-old woman, 165 cm and 70 kg, has a BMR of about 1,395 kcal. Moderately active (×1.55), her TDEE is about 2,160 kcal. A 500-kcal daily deficit, about 1,660 kcal, targets roughly 1 lb of loss per week.
Frequently asked questions
For general information only, not medical or nutrition advice. Consult a professional before major diet changes.
How many calories should I eat to lose weight?
A deficit of about 500 kcal a day below your TDEE leads to around 1 lb (0.45 kg) of loss per week. Very low intakes are hard to sustain and can lose muscle; many guidelines advise not going below about 1,200 kcal for women and 1,500 for men without medical supervision.
What is the difference between BMR and TDEE?
BMR is what you burn at complete rest. TDEE adds daily movement, exercise and digestion. You eat based on TDEE, not BMR.
Which activity level should I choose?
Sedentary: desk job, little exercise. Light: exercise 1–3 days a week. Moderate: 3–5 days. Active: 6–7 days. Very active: hard daily training or a physical job. Most people overestimate, so when unsure pick the lower one.
Why is my weight not changing as predicted?
Equations are averages; individuals differ by a few hundred calories. Water weight also masks fat loss in the short term. Track for two to three weeks, then adjust intake by 100 to 200 kcal.