Calorie Calculator

Estimate how many calories a day fit your goal: keeping your weight, or changing it gradually. The calculator uses the Mifflin-St Jeor equation and your activity level, and only suggests moderate changes.

An estimate for healthy adults

These formulas don't apply to people under 18, during pregnancy or breastfeeding, or with medical conditions that affect metabolism or weight. Talk to a doctor or registered dietitian before changing how you eat.

Calories for your goal (kcal/day)

2,123

Calories you burn per day: 2,123 kcal/day
Change per day: 0 kcal
Approx. change per week: 0 lb

Results are estimates for information only and do not constitute financial, medical, or legal advice.

How it works

The calculator estimates the calories you burn per day (your TDEE) and then adds or subtracts a moderate amount for your goal: 250 or 500 calories a day. About 7,700 calories equal 1 kg of body weight (3,500 per pound), so a change of 500 a day works out to roughly 0.45 kg (1 lb) a week. Real results vary from person to person.

The formulas

Calories = TDEE ± 250 or 500

The result is never below 1,200 calories a day for women or 1,500 for men.

Worked example

A 40-year-old man, 80 kg (176 lb) and 178 cm (5 ft 10 in), moderately active, who wants to lose weight slowly.

TDEE: about 2,662 calories a day.
With −250: about 2,412 calories a day, roughly 0.23 kg (0.5 lb) a week.

Sources

Mifflin MD, St Jeor ST, et al.A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990.
Harvard Health Publishing.Calorie deficit explained: Is it a safe, sustainable approach to weight loss?

Frequently asked questions

How many calories should I eat a day?

It depends on your body, your activity, and your goal. To keep your weight, aim for roughly the calories you burn (your TDEE). The numbers here are estimates; a doctor or registered dietitian can give you advice based on your health.

Why are the changes only 250 or 500 calories?

Small, steady changes are easier to keep up and are what many health professionals recommend. The calculator never suggests eating less than 1,200 calories a day for women or 1,500 for men. Very low-calorie diets should only be followed with medical supervision.

Do all calories count the same?

For energy balance, a calorie is a calorie, but food quality matters for your health and how full you feel. Vegetables, fruit, whole grains, legumes, and lean protein give you more nutrients per calorie.