Calorie Calculator
Estimate how many calories you need each day based on your sex, age, weight, height and activity level, and how much to eat to lose or gain weight gradually.
Result
How it is calculated
First, your basal metabolic rate (BMR), the energy you burn at rest, is estimated with the Mifflin-St Jeor equation, which uses weight, height and age, plus 5 for men or minus 161 for women. That figure is then multiplied by an activity factor from 1.2 for sedentary people to 1.9 for very active people.
A quick example
A 40-year-old man who is 5 ft 10 in, weighs 180 lb and exercises moderately has a BMR of about 1,730 calories and needs roughly 2,690 calories a day to maintain his weight. Eating about 500 calories less per day typically leads to losing around 1 pound a week.
Use it as a starting point
This is an average estimate and real needs vary. Start with the calculated number, track your weight for two or three weeks, and adjust. During pregnancy, for medical conditions or for competitive athletes, talk to a health professional.
Related guide: How Many Calories Do I Need a Day?
Frequently asked questions
How many calories should I cut to lose weight?
A moderate deficit of 300 to 500 calories a day is sustainable for most adults. Larger deficits make it harder to keep muscle and stick with the plan.
Which activity level should I choose?
If you are torn between two, pick the lower one. Most people overestimate their activity, especially with a desk job.
Are calories and kcal the same?
In nutrition, yes. The Calories on US food labels are kilocalories.
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Results are estimates for informational purposes only and are not financial, tax, legal or medical advice.