Everything is worked out in your browser and saved on this device for next time.
About the calorie calculator
This calculator tells you how many calories you need a day. It starts with your BMR — the calories your body burns at rest, just to stay alive. Then it multiplies the BMR by your activity level. The result is the number of calories that keeps your weight the same.
It also shows a table with calories to lose 0.5, 1 or 2 lb a week, and to gain 0.5 or 1 lb a week. You can work in lb, ft, in or in kg, cm.
Features
- Daily calories and BMR — the calories to keep your weight, and the calories you burn at rest
- Goal table — calories a day to keep your weight, lose weight or gain weight
- Three formulas — Mifflin-St Jeor (recommended), Harris-Benedict (revised) or Katch-McArdle (needs body fat %), under More options
- Five activity levels — from Little or no exercise to Extra active — hard training or a physical job
- US or metric units — lb, ft, in or kg, cm
- Safety warning — it tells you when a goal is below about 1,200 kcal (1,500 for men)
- Copy — copy the result with one click
- Private — it works in your browser, nothing is uploaded, and your numbers are saved on this device
How to use it
- Choose lb, ft, in or kg, cm at the top
- Pick your Sex and type your Age
- Type your Height (feet and Inches) and your Weight
- Choose your Activity — from Little or no exercise to Extra active — hard training or a physical job
- Read your calories in the result, and your goal in the table below it
- Open More options to change the Formula. For Katch-McArdle, also type your Body fat (for Katch-McArdle)
- Use Copy to copy the result, or Start again to clear everything
Example
The tool opens with a woman, 30 years old, 5 ft 5 in tall, 150 lb, with light exercise (1–3 days a week).
- Calories burned at rest (BMR): 1,401 kcal
- Calories a day to keep her weight: 1,401 × 1.375 ≈ 1,930 kcal
| Goal | Calories a day |
|---|---|
| Keep your weight | 1,930 |
| Lose 0.5 lb a week | 1,680 |
| Lose 1 lb a week | 1,430 |
| Lose 2 lb a week | 930 |
| Gain 0.5 lb a week | 2,180 |
| Gain 1 lb a week | 2,430 |
930 kcal is very low. So the tool warns: do not eat less than about 1,200 kcal a day (1,500 for men) without a doctor's advice. For her, losing 0.5 or 1 lb a week is a better goal.
Calories by activity level
The same woman (30, 5 ft 5 in, 150 lb) and a man of 40, 5 ft 10 in, 180 lb:
| Activity | Factor | Woman | Man |
|---|---|---|---|
| Little or no exercise | 1.2 | 1,680 | 2,080 |
| Light — 1–3 days a week | 1.375 | 1,930 | 2,380 |
| Moderate — 3–5 days a week | 1.55 | 2,170 | 2,690 |
| Very active — 6–7 days a week | 1.725 | 2,420 | 2,990 |
| Extra active | 1.9 | 2,660 | 3,290 |
The man's BMR is 1,733 kcal.
The formulas
The calculator uses weight in kg and height in cm. It converts pounds and inches for you.
- Mifflin-St Jeor (the default): 10 × weight + 6.25 × height − 5 × age, then +5 for men or −161 for women
- Harris-Benedict (revised): an older formula. It often gives a little more. For the woman above it gives a BMR of 1,458 kcal
- Katch-McArdle: 370 + 21.6 × lean body mass (kg). It needs your body fat %, and it is good for people who know it
The calories for a goal are the daily calories minus or plus 250, 500 or 1,000 kcal a day (for 0.5, 1 or 2 lb a week). In kg, the steps are 275, 550 and 1,100 kcal (for 0.25, 0.5 and 1 kg a week). All numbers are rounded to the nearest 10.
Frequently asked questions
How many calories should I eat a day?
It depends on your size, age, sex and activity. Many women need about 1,600–2,400 kcal and many men about 2,000–3,000 kcal. Type your own numbers above to get yours.
How many calories to lose 1 lb a week?
Eat about 500 kcal less than your daily calories. A deficit of 500 kcal a day is about 3,500 kcal a week — roughly 1 lb of body fat.
What is BMR?
BMR (basal metabolic rate) is the energy your body burns at rest — for breathing, your heart and your brain. Your daily calories are higher because you also move.
Which activity level should I choose?
Be honest and pick the lower one if you are not sure. Most people overestimate their activity. A desk job with a few walks is Light.
Why does my weight not change as the tool says?
The formulas are averages. Your real body can burn 10 % more or less. Track your weight for 2–3 weeks and change your calories a little if needed.
Is this medical advice?
No. It is a general guide. Ask a doctor before a big change in your diet, and if you are pregnant, ill or under 18.
Good to know
- Your numbers are saved only in this browser
- Nothing you type is sent anywhere
- Choose pounds and feet, or kilograms and centimetres, at the top
- Your daily calories are the same as your TDEE (total daily energy expenditure)
Related tools
- TDEE Calculator — your daily energy use in more detail
- Macro Calculator — split your calories into protein, carbs and fat
- Protein Calculator — how much protein you need
- Calories Burned Calculator — calories for walking, running and more
- BMI Calculator — check your body mass index
