Calorie Calculator
Calculate your daily calorie needs based on your age, gender, height, weight, and activity level. Get targets for weight loss or maintenance.
Enter your information to calculate your daily calorie needs.
How It Works
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating Basal Metabolic Rate (BMR)—the calories your body burns at complete rest. Your BMR is then multiplied by an activity factor to estimate total daily energy expenditure.
To lose one pound per week, you need a deficit of about 500 calories per day (3,500 calories per week). This calculator shows targets for different rates of weight loss. Losing 1-2 pounds per week is generally considered safe and sustainable.
Note: These are estimates. Individual metabolism varies based on factors like muscle mass, genetics, hormones, and overall health. Consider consulting a healthcare provider for personalized guidance.
Frequently Asked Questions
What is BMR and why does it matter?
BMR (Basal Metabolic Rate) is the calories your body needs for basic functions like breathing, circulation, and cell production while completely at rest. It typically accounts for 60-75% of daily calorie expenditure and varies by age, sex, weight, and muscle mass.
How accurate is this calculator?
The Mifflin-St Jeor equation is accurate within 10% for most people. Actual needs vary based on muscle mass, genetics, medications, and health conditions. Use these numbers as a starting point and adjust based on your results over 2-4 weeks.
What's a safe rate of weight loss?
Most experts recommend 1-2 pounds per week. Faster loss often means losing muscle along with fat. Very low calorie diets (under 1,200 for women, 1,500 for men) can be harmful and should only be done under medical supervision.
Should I eat back exercise calories?
It depends on your goals and how you calculated your needs. If you used an active multiplier, exercise is already factored in. If you track exercise separately, you can eat back 25-50% of burned calories to avoid over-restriction.
Why am I not losing weight at this calorie level?
Common reasons include: underestimating food intake (track everything), overestimating activity level, metabolic adaptation, water retention, or medical conditions. Give it 2-3 weeks of consistent tracking before adjusting. Consider consulting a professional.