Calorie Calculator
Estimate your daily calorie needs based on your age, sex, and activity level.
Inputs
Your body weight in pounds.
Your height in inches.
Enter your values to see results instantly.
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How this works
Formula
BMR = 10×W(kg) + 6.25×H(cm) − 5×A + S · TDEE = BMR × activity
Your body burns calories just to stay alive — breathing, keeping warm, pumping blood. That baseline is your Basal Metabolic Rate (BMR). This calculator uses the Mifflin-St Jeor equation, the most accurate formula for most people.
Your Total Daily Energy Expenditure (TDEE) multiplies BMR by an activity factor to account for movement and exercise. Eating at your TDEE maintains your weight; eating below it leads to weight loss, above it to weight gain.
A pound of body fat is roughly 3,500 calories. So a daily deficit of 500 calories should produce about 1 pound of loss per week. Adjust based on real-world results, and avoid eating below 1,200 (women) or 1,500 (men) calories without medical supervision.
Worked example
30-year-old male, 180 lb, 5'10", moderately active
Result
BMR ≈ 1,777 cal/day. TDEE ≈ 2,754 cal/day to maintain weight. Eat ~2,254 cal/day to lose 1 lb/week.
Frequently asked questions
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