How to use the Calorie calculator
- Enter your numbers. Fill in sex, age, units, height, height, weight, activity level.
- Read your results. Results update instantly. The headline shows the calories to maintain weight; the breakdown and table below show the details.
How daily calorie needs are estimated
First we estimate your basal metabolic rate (BMR), the calories your body uses at rest, with the Mifflin-St Jeor equation, which research has found to be among the most accurate for most adults. Then we multiply by an activity factor to get total daily energy expenditure (TDEE).
The formula
Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161
TDEE = BMR × activity factor (1.2 – 1.9)
Losing weight safely
A deficit of about 500 calories per day leads to roughly 1 lb of loss per week for many people. The CDC notes that gradual loss of 1–2 lb per week is more likely to be kept off.
Worked example
With these inputs: sexMale; age35; unitsUS; height (ft)5; height (in)10; weight (lb)175; activity levelModerate (3–5 days/week).
The calculator gives a calories to maintain weight of 2,689 (calories per day (TDEE)). Other results: basal metabolic rate (bmr)1,735 cal, mild loss (~0.5 lb/wk)2,439 cal, weight loss (~1 lb/wk)2,189 cal, weight gain (~0.5 lb/wk)2,939 cal.
What your results mean
Maintenance calories (TDEE) are your estimated daily burn. The weight-loss targets subtract a daily deficit. These are estimates; track your weight for 2–3 weeks and adjust by 100–200 calories if needed.
Tips
- Choose your activity level honestly; most people overestimate it.
- Aim for gradual loss (about 0.5–1% of body weight per week).
- Avoid very low intakes without medical supervision.
Frequently asked questions
How many calories should I eat to lose weight?
A common approach is a deficit of about 500 calories a day below maintenance, which is roughly 1 lb a week for many people, though results vary.
What is the Mifflin-St Jeor equation?
A formula for resting metabolic rate: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women. Research reviews have found it among the most accurate common equations.
How accurate is this?
Equations estimate within about ±10% for most people. Track your weight for 2–3 weeks and adjust.
Should I eat back exercise calories?
Your activity level already includes typical exercise. Don’t add it twice.
What is the minimum safe intake?
Very low-calorie diets should only be done under medical supervision.
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