Calorie calculator
Find out how many calories you burn each day and how many to eat to lose, maintain or gain weight.
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Free, instant answers. Educational only, not medical advice.
How this calculator works
We first estimate your basal metabolic rate (BMR), the energy your body uses at complete rest, with the Mifflin-St Jeor equation. Research has found it to be the most accurate everyday formula for most adults:
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Your BMR is then multiplied by an activity factor (1.2 to 1.9) to get your total daily energy expenditure (TDEE): the calories you need to maintain your current weight.
How many calories to lose weight?
A deficit of about 500 calories per day leads to roughly 0.5 kg (1 lb) of weight loss per week for most people. Larger deficits are harder to sustain and can cost muscle. Most guidelines advise not going below about 1,200 calories a day for women or 1,500 for men without medical supervision.
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Results are estimates for healthy adults and are not medical advice. Talk to a doctor or registered dietitian before major diet changes, or if you are pregnant, under 18 or managing a health condition.