Calorie Calculator
Find how many calories you need each day to lose weight, maintain, or gain, based on your age, sex, height, weight, and activity level.
A calorie calculator estimates how many calories you should eat each day to reach your goal. It finds your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, multiplies it by your activity level to get your total daily energy expenditure (TDEE), then adjusts that number for weight loss, maintenance, or gain.
How the calorie calculator works
Your daily target is built in three steps. First, the calculator finds your BMR, the energy your body burns at rest, using the Mifflin-St Jeor equation. Second, it multiplies your BMR by an activity factor between 1.2 and 1.9 to estimate your TDEE. Third, it adjusts that number for your goal: a deficit to lose weight, your TDEE to maintain, or a surplus to gain.
The numbers and formulas are identical in every language. Only the labels are translated; the math never changes.
How many calories should you eat a day?
Most adult men need 2,000 to 3,000 calories per day and most adult women need 1,600 to 2,400 to maintain weight. Your exact number depends on your age, sex, height, weight, and activity level.
To lose weight, eat about 500 calories below your TDEE, which produces roughly 1 pound (0.45 kg) of fat loss per week. One pound of body fat holds about 3,500 calories and one kilogram holds about 7,700 calories. Do not eat below 1,200 calories a day for women or 1,500 for men without medical supervision.
BMR versus TDEE
BMR (basal metabolic rate) is the number of calories your body burns at complete rest. TDEE (total daily energy expenditure) is your BMR plus all your daily activity. Your TDEE is your maintenance level: eat below it to lose weight, at it to maintain, and above it to gain.
Frequently Asked Questions
Most adult men need 2,000 to 3,000 calories per day and most adult women need 1,600 to 2,400 calories per day to maintain weight. Your exact number depends on your age, sex, height, weight, and activity level.
Eat about 500 calories below your maintenance calories (TDEE) to lose roughly 1 pound (0.45 kg) per week. One pound equals about 3,500 calories and one kilogram equals about 7,700 calories. Stay above 1,200 calories per day for women and 1,500 for men unless a doctor supervises you.
Yes, this calorie calculator is completely free, with no account and no limits. It runs in your browser and you can recalculate as many times as you like.
A calorie calculator estimates your needs within about 10% for most adults. It uses the Mifflin-St Jeor equation, which validation studies rank as the most accurate for the general population. Track your weight for two to three weeks and adjust by 100 to 200 calories if progress stalls.
BMR is the calories your body burns at complete rest. TDEE is your BMR multiplied by an activity factor to cover everything you do in a day. TDEE equals your maintenance calories.
Your maintenance level equals your TDEE, the total calories you burn in a day. Eat at that number to stay the same weight.
Medical disclaimer
The results from this calorie calculator are estimates for general educational purposes only and are not medical or nutritional advice. Individual needs vary. Consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, especially if you are pregnant, breastfeeding, under 18, or have a medical condition.