Calorie Calculator
Use this calorie calculator to estimate how many calories you need each day to maintain, lose or gain weight.
What Is a Calorie Calculator?
A calorie calculator estimates how many calories your body burns in a day and how many you should eat to reach your weight goal. Millions of Americans search for a calorie calculator to lose weight, build muscle or simply understand their energy needs. Enter your sex, age, height, weight and activity level above to get your daily calorie target.
How Our Calorie Calculator Works
The tool uses the Mifflin-St Jeor equation, which research has found to be one of the most accurate for healthy adults. It first estimates your basal metabolic rate (BMR), the calories you burn at rest. It then multiplies BMR by an activity factor to get your total daily energy expenditure (TDEE), also called maintenance calories.
- Sedentary: BMR x 1.2
- Lightly active: BMR x 1.375
- Moderately active: BMR x 1.55
- Very active: BMR x 1.725
- Extra active: BMR x 1.9
For example, a 35-year-old woman who is 5 feet 6 inches, weighs 160 pounds and has a desk job burns about 1,725 calories a day.
How Many Calories Should I Eat to Lose Weight?
A common rule of thumb says about 3,500 calories equal one pound of body fat. Eating roughly 500 calories below maintenance leads to about one pound of loss per week, which is in line with the gradual pace public health agencies recommend. Smaller deficits of 250 calories are gentler and easier to sustain. Results vary between people, and weight can fluctuate from day to day.
How Many Calories to Gain Weight or Build Muscle?
Add 250 to 500 calories above maintenance and combine it with strength training and enough protein. A slow surplus helps limit fat gain while supporting muscle growth.
Minimum Daily Calories
Eating too little can cause fatigue, nutrient gaps and muscle loss. General guidance is to avoid going below about 1,200 calories a day for women and 1,500 for men unless a doctor is supervising. This calculator will not show a goal below those levels.
Tips for Using Your Calorie Target
Track food for a couple of weeks, weigh yourself at the same time each day and look at the weekly average. If your weight does not change as expected, adjust your intake by 100 to 200 calories. Focus on whole foods, protein, fiber and regular movement.
Frequently Asked Questions
How accurate is a calorie calculator?
It gives a good starting estimate, usually within about 10%. Muscle mass, genetics and daily movement all cause differences.
How many calories do I burn doing nothing?
That is your BMR. Use our BMR Calculator to see it by itself.
Does the calculator work for teens or pregnancy?
No. It is designed for healthy adults. Teens, pregnant women and people with medical conditions should ask a healthcare provider.
Estimates only. Talk to a doctor or registered dietitian before changing your diet. Calorie goals are not set below 1,200 (women) or 1,500 (men).