Estimate how many calories you burn each day. Enter your age, sex, height, weight and activity level, and this free calorie calculator shows your maintenance calories and rough targets for losing or gaining weight.
| Basal metabolic rate (BMR) | – |
| To lose about 0.5 kg (1 lb) a week | – |
| To gain about 0.5 kg (1 lb) a week | – |
How it works
The calculator uses the Mifflin-St Jeor equation for basal metabolic rate (BMR), the calories your body uses at rest: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women. Maintenance calories are BMR multiplied by an activity factor from 1.2 to 1.9. About 500 calories a day above or below maintenance changes weight by roughly 0.5 kg (1 lb) a week.
These are estimates. Real needs vary with body composition, health and medication. Very low calorie targets are not suitable for everyone.
Example
A 30-year-old man who is 175 cm, weighs 75 kg and exercises 3 to 5 days a week has a BMR of about 1,699 calories and maintenance calories of about 2,633 a day.
Frequently asked questions
How accurate is a calorie calculator?
It is a good starting point, but individuals vary. Track your weight over a few weeks and adjust.
How many calories should I cut to lose weight?
A moderate deficit is usually suggested. Ask a doctor or registered dietitian for advice that fits your health.
Is this suitable for everyone?
No. It is not intended for children, pregnant or breastfeeding women, or people with medical conditions.
Once you know your calories, split them into protein, carbs and fat with the macro calculator, or check your daily water needs with the water intake calculator.
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This calculator is for general information only and is not medical advice. Talk to a doctor or registered dietitian about your health.