Calorie Calculator
Find how many calories to eat per day to lose, maintain or gain weight, based on your BMR, activity level and goal (Mifflin-St Jeor equation).
Daily calorie target
2,740 kcal
BMR
1,760
at rest
Maintenance (TDEE)
2,740
×1.55
Goal adjustment
+0
kcal/day
All goals from maintenance
Estimates from the Mifflin-St Jeor equation and standard activity multipliers — a starting point, not medical advice. Real needs vary with body composition, genetics, medications and NEAT. Track weight over 2–3 weeks and adjust by ~100–200 kcal if the trend isn't matching your goal.
How many calories should you eat?
The calculation runs in two steps. First it estimates your basal metabolic rate (BMR) — the energy your body uses at complete rest — from your sex, age, height and weight using the Mifflin-St Jeor equation, currently the most accurate of the common formulas for the general population. Then it multiplies BMR by an activity factor (1.2 for sedentary up to about 1.9 for hard daily training) to get maintenance calories, also called Total Daily Energy Expenditure (TDEE).
To change weight you apply a deficit or surplus to maintenance. Roughly 3,500 calories corresponds to a pound of body weight, so a 500-calorie daily deficit targets about one pound of loss per week and a 250-calorie deficit about half a pound. Larger deficits work faster but are harder to sustain and risk muscle loss; most guidance keeps intake above roughly 1,500 kcal for men and 1,200 for women unless supervised.
Treat the number as a starting estimate, not a fixed truth. Equation-based BMR can be off by 100–300 calories for a given person, activity factors are broad buckets, and metabolic rate adapts as you lose weight. The reliable method is to eat at the estimate for two to three weeks, track weight trend (not daily fluctuations), and adjust by 100–200 calories if the trend is off.
Calories set the direction of weight change; protein and overall food quality shape how you feel and what you keep. A common target is 1.6–2.2 g of protein per kg of body weight when in a deficit, with the rest of the calories split between carbohydrates and fats to preference. This tool is an educational estimate and not a substitute for advice from a doctor or registered dietitian.
Key formulas (reference)
Mifflin-St Jeor BMR (kcal/day): men: 10·weight(kg) + 6.25·height(cm) − 5·age + 5 women: 10·weight(kg) + 6.25·height(cm) − 5·age − 161 Maintenance (TDEE) = BMR × activity factor (1.2 – 1.9) Goal calories = maintenance + goal adjustment (−500 … +500)
Related tools
These free tools pair well with this page — open them in a new tab to finish your workflow.
Frequently Asked Questions
How many calories should I eat to lose weight?
Start from your maintenance calories (BMR × activity factor) and subtract a deficit: about 500 calories a day targets roughly one pound of loss per week, 250 targets about half a pound. Most guidance keeps intake above ~1,500 kcal for men and ~1,200 for women unless supervised by a professional.
Which formula does this use?
Mifflin-St Jeor for basal metabolic rate, then a standard activity multiplier from 1.2 (sedentary) to 1.9 (very hard training or a physical job). Mifflin-St Jeor is generally the most accurate of the common BMR equations for the general population.
What's the difference between this and a TDEE calculator?
TDEE is your maintenance number — the calories you burn in a day. This calculator computes TDEE too, then applies a weight-loss or weight-gain goal to give you a daily target to eat. If you only want maintenance, choose the 'maintain weight' goal.
Why isn't the weight coming off at the predicted rate?
Equation-based BMR can be off by 100–300 calories, activity factors are broad, food logging is imprecise, and water weight masks fat loss day to day. Eat at the estimate for two to three weeks, watch the weekly trend, and adjust by 100–200 calories if it's off target.
How much protein should I eat in a deficit?
A common range is 1.6–2.2 grams of protein per kilogram of body weight when cutting, to help preserve muscle. The remaining calories are split between carbohydrates and fats according to preference and how the diet feels to stick to.
Is a very low calorie target safe?
Large deficits speed weight loss but are hard to sustain and increase the risk of muscle loss, low energy, and nutrient gaps. The calculator flags targets below a commonly cited floor. Very low calorie diets should only be done under medical supervision.