Calories Calculator: How Many Calories Do You Need?

A calories calculator estimates how much energy your body uses in a day, known as your total daily energy expenditure (TDEE). Knowing this number makes it easier to plan meals: eat around it to keep your weight steady, a little below it to lose weight, or a little above it to gain. Looking for more free tools? Visit our home page.

The calculator first finds your basal metabolic rate (BMR), the calories your body burns at rest, using the Mifflin-St Jeor equation. You can read more about basal metabolic rate on Wikipedia. It then multiplies your BMR by an activity factor to get your daily calorie needs.

Eating about 500 calories below your maintenance level usually leads to roughly 0.5 kg (1 lb) of weight loss per week, and eating 500 above leads to a similar gain. These are estimates, since bodies differ. This calculator never suggests less than 1,200 calories for women or 1,500 for men. For personal advice, speak with a doctor or registered dietitian, and see the official Dietary Guidelines for Americans for healthy eating patterns.

How many calories should I eat a day?

It depends on your age, sex, height, weight and activity level. Use the calories calculator above to estimate your maintenance calories, then adjust up or down for your goal.

Is this calories calculator accurate?

It gives a good estimate using the Mifflin-St Jeor equation, but real needs vary from person to person. Track your weight for two to three weeks and adjust your intake if needed.

How many calories do I need to lose weight?

A common guide is to eat about 250 to 500 calories below your maintenance level, which usually leads to about 0.25 to 0.5 kg (0.5 to 1 lb) of weight loss per week. Never go below safe minimums without medical advice.