Calorie calculator
Estimate the calories your body uses each day from your age, height, weight and activity level, with gentle targets for losing or gaining weight.
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How the estimate works
First, the calculator estimates your resting energy (basal metabolic rate, or BMR) with the Mifflin-St Jeor equation, which research has found to be one of the more accurate formulas for healthy adults:
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
It then multiplies BMR by an activity factor, from 1.2 for little exercise to 1.9 for very hard daily training or a physical job. The result is an estimate of the calories you use in a day.
Losing or gaining weight
A common rule of thumb is that a pound of body fat stores about 3,500 calories, so eating about 500 calories a day fewer than you use leads to losing roughly a pound a week. Real results vary, and weight loss usually slows over time as your body adapts.
Health experts generally advise women not to go below about 1,200 calories a day, and men about 1,500, unless a doctor is supervising.
This calculator gives general information, not medical or nutrition advice. Talk to a doctor or registered dietitian before changing your diet, especially if you have a health condition.
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Questions people ask
How accurate is this?
It's an estimate. Most people's real needs fall within about 10% of the Mifflin-St Jeor result. Track your weight for a few weeks and adjust.
Which activity level should I pick?
Count planned exercise and how active your job is. If you're unsure, pick the lower level: most people overestimate activity.
Does this work during pregnancy?
No. Calorie needs change during pregnancy and breastfeeding. Ask your doctor or midwife.