Calorie Calculator
How many calories do you need each day? Get your maintenance calories and targets for losing or gaining weight, based on your body and activity level.
Calorie Calculator
Daily calories to maintain, lose or gain weight.
Eat this much to stay at your current weight.
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How to use this calculator
Choose your gender, enter your age, weight and height, pick your activity level, then press Calculate. You will see your maintenance calories, plus targets for mild weight loss and mild weight gain.
Formula
BMR uses the Mifflin-St Jeor equation (10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for men or minus 161 for women). Activity factors range from 1.2 (sedentary) to 1.9 (extra active). A 500 kcal daily change is roughly 0.5 kg per week.
Frequently asked questions
How do I lose weight with calories?
Eating about 500 kcal less than your maintenance level each day leads to roughly 0.5 kg of weight loss per week. Use the mild weight loss target above as a starting point.
Why does activity level matter so much?
Activity can double your daily calorie burn. A sedentary person may need only 1.2 × BMR, while a very active person can need 1.9 × BMR or more — a difference of thousands of calories a day.
Are these numbers exact?
No — they are estimates based on averages. Track your weight for two to three weeks and adjust up or down if it is not moving the way you want.