How to use the Calorie Calculator tool
3 simple steps · under a minute
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Enter your details
Choose your units and enter your sex, age, height and weight.
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Pick your activity level
Choose the option that best matches a typical week.
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See your calorie targets
Read the calories to maintain your weight, and targets to lose or gain.
About Calorie calculator
Your total daily energy expenditure (TDEE) is the number of calories you burn in a day: your basal metabolic rate plus everything you do. Eat that many calories and your weight stays the same; eat less and you lose weight. This calorie calculator estimates your TDEE and gives targets for your goal.
A deficit of about 500 calories a day leads to roughly 1 lb (0.45 kg) of weight loss per week. Faster loss is possible but harder to sustain, and very low intakes can cost muscle and nutrients. Use the results as a starting point and adjust based on how your weight changes over a few weeks.
Accurate formula
Uses the Mifflin-St Jeor equation, recommended by dietitians as the most reliable.
Goals for every pace
Targets for losing or gaining 0.5, 1 or 2 lb a week.
Safety check
Flags targets that fall below safe minimum intakes.
Frequently asked questions
How many calories should I eat to lose weight?
About 500 calories less than your maintenance (TDEE) for roughly 1 lb a week. The calculator shows this target as “Weight loss”.
What is TDEE?
Total daily energy expenditure — your basal metabolic rate multiplied by an activity factor. It is the calories you burn in a typical day.
Which formula does this use?
The Mifflin-St Jeor equation, which research shows is the most accurate for most adults.
How much should a woman or man eat a day?
Many adult women need roughly 1,800–2,400 calories and men 2,200–3,000, depending on size and activity. Your result above is personal to you.
Is this medical advice?
No. Talk to a doctor or registered dietitian before a major change in diet, especially if you have a health condition.