Exmover
Fitness & Health

Calorie Calculator

Estimate daily calories to maintain, lose or gain weight using the Mifflin–St Jeor equation.

Your details
Units
Sex
Calories to maintain weight2,571 kcalper day
Basal metabolic rate (at rest)
1,659 kcal
Mild loss (0.25 kg / week)
2,321 kcal
Loss (0.5 kg / week)
2,071 kcal
Mild gain (0.25 kg / week)
2,821 kcal
Gain (0.5 kg / week)
3,071 kcal

How it works

BMR uses Mifflin–St Jeor: 10·kg + 6.25·cm − 5·age + 5 for men and − 161 for women, then multiplied by an activity factor. A deficit of about 500 kcal a day loses roughly 0.5 kg (1 lb) a week.

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How to use the calorie calculator

Enter your age, sex, height and weight, then pick the activity level that best matches a typical week. The calculator estimates the calories you burn at rest and in total each day, plus targets for losing or gaining weight.

BMR and TDEE explained

BMR (basal metabolic rate) is the energy your body uses at complete rest. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor and is the number of calories that keeps your weight stable.

The Mifflin–St Jeor equation

Men: 10 × kg + 6.25 × cm − 5 × age + 5. Women: 10 × kg + 6.25 × cm − 5 × age − 161.

Frequently asked questions

How many calories should I eat to lose weight?

A deficit of about 500 calories a day below your maintenance level leads to roughly 0.5 kg (1 lb) of weight loss per week.

Is a very low calorie diet safe?

Large deficits can be harmful. Speak with a doctor before eating far below your BMR.