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Calorie Calculator

Estimate how many calories you need per day.

Units
Sex
years
cm
kg

To maintain your weight

2,161 kcal / day

Your body uses about 1,394 kcal a day at complete rest (BMR).

Lose 0.5 kg a week1,611 kcal
Lose 0.25 kg a week (mild)1,886 kcal
Maintain weight2,161 kcal
Gain 0.25 kg a week2,436 kcal
Gain 0.5 kg a week2,711 kcal

Results are estimates for general information only and are not medical advice. Talk to a doctor or other qualified health professional about your health. Read our disclaimer.

When to use it

Use this calculator to estimate how many calories you need each day to keep your weight steady, lose weight or gain weight. It is a sensible starting point for planning meals, setting a goal in a food tracking app, or checking whether your current eating fits your activity level.

How to use it

  1. Choose your Units: Metric (cm, kg) or US (ft, lb).
  2. Choose your Sex and enter your Age.
  3. Enter your Height and Weight.
  4. Choose your Activity level, from Little or no exercise to Very active.
  5. Read the calories To maintain your weight, your resting needs (BMR), and the table of goals for losing or gaining weight.

Choosing an activity level

Most people overestimate how active they are. If you sit at a desk and exercise two or three times a week, choose Light. Choose Moderate only if you exercise most days. Very active is for people with physical jobs who also train daily.

Worked example

A 35-year-old woman is 168 cm tall, weighs 68 kg and exercises 3 to 5 days a week. Her BMR is about 1,394 kcal a day. With the moderate activity level, she needs about 2,161 kcal a day to maintain her weight.

To lose about 0.5 kg a week, the table suggests 1,611 kcal a day. A milder goal of 0.25 kg a week suggests 1,886 kcal, which is easier to keep up. To gain 0.25 kg a week, she would aim for about 2,436 kcal.

Tips

  • Start with the mild option. Small changes are easier to stick to and protect muscle.
  • Recalculate as you change. When your weight changes by a few kilos, enter the new weight for an updated estimate.
  • Focus on food quality too. Protein, vegetables and whole grains keep you full on fewer calories.

Common mistakes

  • Choosing too high an activity level. This is the most common reason the estimate seems too high.
  • Eating below your BMR for long periods. Very low intakes can leave you tired and make it hard to get enough nutrients.
  • Expecting a straight line. Weight goes up and down with water from day to day. Look at weekly averages.

This is a general estimate. If you are pregnant, have a medical condition or are planning a big change in diet, talk to a doctor or dietitian first.

Frequently asked questions

Which formula does it use?

The Mifflin-St Jeor equation, which is widely used by dietitians. It works out your resting energy needs (BMR) from sex, age, height and weight, then multiplies by an activity factor.

What is BMR?

Basal metabolic rate is the energy your body uses at complete rest just to keep you alive, such as breathing and keeping warm. Your total daily needs are higher because you also move, work and digest food.

How many calories should I cut to lose weight?

A cut of about 500 calories a day is a common starting point for losing about 0.5 kg or 1 lb a week. The calculator shows this and a milder option. Faster loss is harder to keep up and can cost muscle.

Why is a number marked with a star?

It is below 1,200 kcal a day for women or 1,500 kcal for men. Eating that little is not recommended without medical supervision.

Why am I not losing weight on the suggested calories?

The result is an estimate, and real needs can vary by a few hundred calories. Track your weight for two to three weeks, then adjust your intake by 100 to 200 calories if needed.

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