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How to use the Calorie Calculator
- 1Choose units, then enter your sex, age, height and weight.
- 2Pick your activity level honestly.
- 3See your maintenance calories and targets for weight loss or gain.
How it works
Your basal metabolic rate (BMR) is estimated with the Mifflin-St Jeor equation, considered the most accurate formula for most adults. It is then multiplied by an activity factor (1.2 for sedentary up to 1.9 for very active) to get your total daily energy expenditure (TDEE): the calories needed to maintain your weight.
A deficit of about 500 calories a day leads to roughly 0.5 kg (1 lb) of weight loss per week.
Daily calories by activity level
Example maintenance calories using the Mifflin–St Jeor equation for a 35-year-old woman (165 cm, 70 kg, BMR 1,395 kcal) and a 30-year-old man (180 cm, 80 kg, BMR 1,780 kcal):
| Activity level | Multiplier | Woman (kcal/day) | Man (kcal/day) |
|---|---|---|---|
| Sedentary (desk job, little exercise) | ×1.2 | 1,674 | 2,136 |
| Light (exercise 1–3 days/week) | ×1.375 | 1,918 | 2,448 |
| Moderate (3–5 days/week) | ×1.55 | 2,163 | 2,759 |
| Very active (6–7 days/week) | ×1.725 | 2,407 | 3,071 |
| Extra active (physical job + training) | ×1.9 | 2,651 | 3,382 |
Losing or gaining weight safely
A deficit of about 500 kcal a day leads to roughly 0.5 kg (1 lb) of weight loss per week for most people, which health services consider a safe, sustainable pace. Bigger deficits make it harder to keep muscle and stick to the plan.
To gain muscle, a small surplus of 250–500 kcal a day with enough protein (about 1.6 g per kg of body weight) and strength training works better than eating as much as possible.
Frequently asked questions
How accurate is this?
Formulas are typically within about 10% for most people. Track your weight for 2–3 weeks and adjust your intake if it changes faster or slower than expected.
What is the minimum I should eat?
Health authorities generally advise not going below about 1,200 kcal/day for women and 1,500 kcal/day for men without medical supervision.
Why am I not losing weight on my calorie target?
Calculators give an estimate; your real needs can differ by 10% or more. Track your weight for 2–3 weeks, then adjust by 100–200 kcal a day if nothing changes. Water retention can hide fat loss for a week or two.