Calorie Calculator
Work out how many calories you need per day to maintain, lose or gain weight, along with your basal metabolic rate.
Calories per day
1,961 kcal
Basal metabolic rate
1,427 kcal
Maintenance calories
1,961 kcal
Please note: The result is an estimate and has been rounded. Actual costs and values may differ, and no rights can be derived from this calculation.
An estimate with the Mifflin-St Jeor equation for healthy adults. Not for children, during pregnancy or breastfeeding, or in case of illness.
How this number is calculated
The blocks use your input. Change a value above and they update with it.
Step 1 · Basal metabolic rate
Step 2 · Maintenance calories
Step 3 · Less or more per day
Step 4 · Calories per day
How the calculation works
Work out how many calories you need per day to maintain, lose or gain weight. The calculator uses your sex, age, height, weight and how active you are.
First the calculator estimates your basal metabolic rate (BMR): what your body uses per day at rest. It uses the Mifflin-St Jeor equation, a widely used estimate for adults. That value is multiplied by an activity factor, from 1.2 if you mostly sit to 1.9 for a physical job or hard daily training. The result is your maintenance calories, also called TDEE. To lose weight, 500 kcal a day is taken off, but not below 1,200 kcal for women and 1,500 kcal for men, a commonly used lower limit without supervision. To gain weight, 500 kcal is added.
Formula
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women. Maintenance = BMR × activity factor (1.2, 1.375, 1.55, 1.725 or 1.9). Lose weight: 500 kcal less, not below 1,200 (women) or 1,500 (men). Gain weight: 500 kcal more.
Assumptions
- The Mifflin-St Jeor equation is meant for healthy adults. For most people the measured BMR is within 10% of the estimate, but not for everyone.
- Muscle mass is not counted separately: with a lot of muscle you burn more than the estimate, with little muscle less.
- The activity factor is a rough category. Your actual energy use varies from day to day.
- 500 kcal a day less or more stands for roughly 0.5 kg (1 lb) a week, because a kilogram of body fat holds about 7,700 kcal. In practice it often goes slower.
- Not meant for children and teenagers, during pregnancy or breastfeeding, or in case of illness.
Example calculations
The button fills in the calculator above, so you can carry on from there.
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Maintain weight
Calories per day
1,961 kcal
Female · Age (years) 35 · Height 170 cm · Weight 70 kg · Light: exercise 1 to 3 times a week · Maintain
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Lose weight
Calories per day
2,259 kcal
Male · Age (years) 40 · Height 180 cm · Weight 85 kg · Moderate: exercise 3 to 5 times a week · Lose weight
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Gain weight
Calories per day
2,760 kcal
Female · Age (years) 28 · Height 165 cm · Weight 58 kg · Active: exercise 6 to 7 times a week · Gain weight
Frequently asked questions
What is the difference between BMR and maintenance calories?
Your BMR is what your body uses lying still all day: for breathing, heartbeat and body temperature. Maintenance calories (TDEE) add everything you do on top of that. For a 35-year-old woman of 170 cm and 70 kg, the BMR is 1,427 kcal and maintenance at a light activity level is 1,961 kcal.
Which activity level should I choose?
Choose what fits a normal week, work and exercise together. An office job without exercise is sedentary; exercising twice a week is light. If you are between two levels, pick the lower one: most people overestimate how active they are.
How fast will I lose weight with 500 kcal a day less?
In theory about 0.5 kg (1 lb) a week. In practice it is often slower, because your body adapts and you burn less as you get lighter. Recalculate your needs after losing a few kilograms or pounds.
Why does the result not go below 1,200 or 1,500 kcal?
With less it is hard to get enough nutrients. 1,200 kcal for women and 1,500 kcal for men is a commonly used lower limit for losing weight without supervision. If you want to lose weight faster or lose a lot, talk to your doctor or a dietitian.
How exact is the result?
It is an estimate. For most people the measured BMR is within 10% of the equation, but muscle mass, genetics and health make a difference. Track your weight for a few weeks and adjust your calories if needed.
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