Calorie Calculator
Estimate how many calories you burn each day and exactly how many to eat to maintain your weight, lose fat steadily, or gain weight on a planned surplus.
Maintenance calories
2,556 kcal/day
BMR (at rest)
1,649 kcal/day
Mild loss (0.25 kg/wk)
2,306 kcal/day
Weight loss (0.5 kg/wk)
2,056 kcal/day
Extreme loss (1 kg/wk)
1,556 kcal/day
Weight gain (0.5 kg/wk)
3,056 kcal/day
How to Use the Calorie Calculator
- Enter your age, sex, height and weight.
- Select the activity level that best matches your typical week.
- Compare maintenance, mild loss, weight loss, extreme loss and gain calorie targets.
Formulas Used
Men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (Mifflin-St Jeor)
Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161
Maintenance = BMR × activity factor (1.2 to 1.9)
1 kg of body fat ≈ 7,700 kcal, so a 500 kcal daily deficit ≈ 0.45 kg per week
Frequently Asked Questions
How many calories should I eat to lose weight?
A deficit of about 500 kcal per day below maintenance produces roughly 0.45 kg (1 lb) of loss per week. Most guidelines advise not going below 1,500 kcal for men or 1,200 kcal for women without medical supervision.
Which equation does this calorie calculator use?
It uses the Mifflin-St Jeor equation, regarded as the most accurate predictive BMR formula for healthy adults, multiplied by a standard activity factor.
Why do my calorie needs change over time?
As you lose weight your body becomes smaller and burns fewer calories, so recalculate every 4-6 kg of body-weight change to keep targets realistic.
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