Calorie Calculator
Calculate your daily calorie needs
How to use this calculator
Using this calorie calculator takes just a minute and provides personalized estimates for your daily energy needs. Start by selecting your gender, as metabolic rates differ between men and women. Then enter your age, since metabolism naturally changes as you get older.
Next, input your height in feet and inches, followed by your current weight in pounds. Be accurate with these measurements, as they directly affect the calculation. Finally, select the activity level that best describes your typical week. Consider your job, exercise routine, and daily movement patterns when making this selection.
After clicking calculate, you will see four results: your BMR (calories burned at rest), maintenance calories (to maintain current weight), and suggested intakes for weight loss and weight gain. Use these numbers as starting points and adjust based on your actual progress over several weeks.
Understanding calories and energy balance
A calorie is a unit of energy that measures how much fuel food provides to your body. When you eat, your body converts the calories from food into energy for everything from breathing and thinking to walking and exercising. The balance between calories consumed and calories burned determines whether you maintain, lose, or gain weight.
Your body burns calories in three main ways. The largest portion, typically 60 to 75 percent of total daily expenditure, goes to basal metabolic rate. This represents the energy needed to keep your body functioning at rest, including breathing, circulating blood, regulating temperature, and maintaining organ function. Even when you sleep, your body continues burning calories for these essential processes.
The thermic effect of food accounts for about 10 percent of daily calorie burn. This is the energy required to digest, absorb, and process the nutrients in your meals. Protein has the highest thermic effect, requiring more energy to process than carbohydrates or fats, which is one reason high protein diets can support weight management.
Physical activity makes up the remaining portion of daily calorie expenditure. This includes both structured exercise like running or weight lifting and non exercise activity thermogenesis, which encompasses all the movement you do throughout the day such as walking, fidgeting, and household chores. Increasing either type of activity can significantly boost your total daily calorie burn.
Understanding energy balance helps explain weight management. When you consume more calories than you burn, your body stores the excess as fat, leading to weight gain. When you burn more than you consume, your body draws on stored fat for energy, resulting in weight loss. Creating a moderate calorie deficit of 500 to 1000 calories per day typically leads to safe, sustainable weight loss of 1 to 2 pounds per week.
Calorie Examples
Sedentary Office Worker: Sarah is a 32-year-old woman who works a desk job and rarely exercises. At 5 feet 4 inches and 145 pounds, her BMR is approximately 1,400 calories. With a sedentary activity level (multiplier of 1.2), her maintenance calories are about 1,680 per day. To maintain energy and health without weight gain, Sarah should aim for this calorie target while incorporating short walks or standing breaks to offset prolonged sitting.
Active Athlete: Marcus is a 28-year-old competitive cyclist who trains 6 days per week with high-intensity sessions. At 6 feet tall and 175 pounds, his BMR is approximately 1,850 calories. With a very active lifestyle (multiplier of 1.725), his maintenance calories reach about 3,190 per day. During heavy training blocks, Marcus may need to increase intake to 3,500 to 4,000 calories to fuel performance and recovery, emphasizing carbohydrates around training sessions.
Weight Loss Scenario: David is a 40-year-old man who wants to lose 20 pounds over the next 5 months. At 5 feet 11 inches and 210 pounds with moderate activity (3 to 5 gym sessions weekly), his maintenance calories are approximately 2,750. To lose about 1 pound per week, David should target 2,250 calories daily, creating a 500-calorie deficit. He should also prioritize protein intake at 150 to 170 grams per day to preserve muscle mass during weight loss.
Understanding your results
- BMR - Calories your body burns at complete rest to maintain vital functions
- Maintenance - Total calories needed to maintain your current weight with your activity level
- Weight Loss - Eating 500 fewer calories creates a deficit for approximately 1 pound loss per week
- Weight Gain - Eating 500 more calories creates a surplus for approximately 1 pound gain per week
The Mifflin-St Jeor formula
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate formula for estimating basal metabolic rate in most individuals. Developed in 1990, it provides more accurate results than older formulas like the Harris-Benedict equation.
Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
TDEE = BMR x Activity Multiplier
The activity multipliers range from 1.2 for sedentary individuals to 1.9 for those with extremely active lifestyles. Multiplying your BMR by this factor gives your Total Daily Energy Expenditure (TDEE).
Frequently Asked Questions
How many calories should I eat to lose weight?
To lose weight safely and sustainably, aim for 500 to 1000 calories below your maintenance level. This moderate deficit typically results in 1 to 2 pounds of weight loss per week, which research shows is the healthiest rate for preserving muscle mass. For most women, calorie intake should not drop below 1200 calories per day, and for most men, not below 1500 calories per day without direct medical supervision. Very low calorie diets can trigger metabolic adaptations that make long-term weight management more difficult, and they increase the risk of nutrient deficiencies that can affect your health and energy levels.
Is eating 1200 calories a day safe?
For most adults, 1200 calories represents the minimum intake needed to meet basic nutritional requirements. While some shorter or smaller individuals may safely consume 1200 calories, this level is generally too restrictive for most people. Eating only 1200 calories makes it difficult to get adequate protein, fiber, vitamins, and minerals from food alone. Very low calorie diets can lead to fatigue, hair loss, weakened immune function, and muscle loss. If you believe you need to eat 1200 calories or fewer to lose weight, consult with a registered dietitian or healthcare provider who can create a personalized plan that ensures nutritional adequacy.
How many calories do I burn exercising?
Calorie burn during exercise varies significantly based on body weight, exercise intensity, and fitness level. As a general guide, a 155-pound person burns approximately 150 calories walking at a moderate pace for 30 minutes, 300 calories jogging for 30 minutes, and 250 calories cycling at moderate intensity for 30 minutes. Strength training burns roughly 110 to 220 calories per 30-minute session depending on intensity. Keep in mind that fitness trackers and gym equipment often overestimate calorie burn by 15 to 30 percent, so consider using more conservative estimates when planning your nutrition.
How accurate are online calorie calculators?
Calorie calculators using the Mifflin-St Jeor equation, like this one, typically provide estimates within 10 to 15 percent of actual metabolic rate for most healthy adults. However, individual metabolism can vary due to factors not captured by formulas, including genetics, thyroid function, medication use, and body composition. Athletes and people with significantly more or less muscle mass than average may find their actual needs differ from calculated estimates. Use the calculator result as a starting point, then track your weight and energy levels for 2 to 4 weeks to determine if adjustments are needed.
Should I eat back the calories I burn exercising?
This depends on how you calculated your calorie needs. If you selected an activity level that already includes your typical exercise routine, those exercise calories are factored into your daily total, so you do not need to add them back. However, if you perform exercise beyond what your selected activity level accounts for, eating back 50 to 75 percent of those additional calories can support recovery and prevent excessive hunger. Be cautious with fitness tracker estimates, as they tend to overestimate calorie burn. When in doubt, eating slightly less than the full amount shown can help maintain your desired calorie deficit.
What is the best macro split for my goals?
Macronutrient distribution depends on your goals and preferences. For general health and weight maintenance, a balanced approach of 45 to 65 percent carbohydrates, 20 to 35 percent fat, and 10 to 35 percent protein works well for most people. For weight loss, increasing protein to 25 to 30 percent of calories helps preserve muscle mass and promotes satiety. Athletes and those doing regular strength training may benefit from higher protein intakes of 0.7 to 1 gram per pound of body weight. Rather than focusing on exact percentages, prioritize whole foods, adequate protein at each meal, and sufficient fruits and vegetables.
Will eating too little slow my metabolism?
Yes, severely restricting calories can trigger metabolic adaptations that reduce your calorie burn. This phenomenon, sometimes called adaptive thermogenesis or metabolic adaptation, is your body's natural response to prolonged energy restriction. Studies show that aggressive dieting can reduce resting metabolic rate by 10 to 15 percent beyond what would be expected from weight loss alone. This adaptation can persist even after resuming normal eating, making weight regain more likely. To minimize metabolic slowdown, avoid extreme calorie deficits, include regular strength training to preserve muscle mass, take periodic diet breaks, and aim for gradual weight loss of 0.5 to 1 percent of body weight per week.
What are maintenance calories and how do I find mine?
Maintenance calories, also called Total Daily Energy Expenditure (TDEE), represent the number of calories you need to consume to maintain your current weight given your activity level. This calculator estimates your maintenance calories by multiplying your Basal Metabolic Rate by an activity factor. To find your true maintenance level, track your food intake accurately for 2 to 3 weeks while monitoring your weight. If your weight stays stable, you have found your maintenance. If you lose weight, your maintenance is higher than what you have been eating, and if you gain weight, it is lower. Once you know your maintenance calories, you can adjust intake up or down to achieve your weight goals.
Healthy Eating Tips
Focus on nutrition quality, not just calories. While calorie balance determines weight change, the quality of your food affects your health, energy, and how satisfied you feel. Prioritize whole, minimally processed foods including vegetables, fruits, lean proteins, whole grains, and healthy fats. These foods provide essential vitamins, minerals, and fiber that support overall health and help you feel full on fewer calories.
Avoid going too low. Eating fewer than 1200 calories (women) or 1500 calories (men) without medical supervision can lead to nutrient deficiencies, muscle loss, fatigue, and metabolic adaptations that make weight management harder long-term. A moderate deficit of 500 to 750 calories below maintenance is more sustainable and effective for most people.
Consult healthcare professionals. If you have diabetes, heart disease, kidney disease, eating disorders, or are pregnant or breastfeeding, work with a registered dietitian or your healthcare provider before making significant dietary changes. They can provide personalized guidance based on your medical history and current health status.
Medical Disclaimer
This calorie calculator provides estimates for educational and informational purposes only and should not be considered medical or nutritional advice. Individual calorie needs can vary significantly based on factors not captured by general formulas, including medical conditions, medications, genetics, and metabolic variations. The Mifflin-St Jeor equation used in this calculator has been validated in research but represents population averages that may not apply to every individual.
Before beginning any diet, weight loss program, or making significant changes to your eating habits, consult with a qualified healthcare provider or registered dietitian. This is especially important if you have diabetes, cardiovascular disease, kidney disease, eating disorders, or other health conditions. Children, adolescents, pregnant women, and nursing mothers have special nutritional needs that require professional guidance.
Sources: This calculator is based on the Mifflin-St Jeor equation published in the American Journal of Clinical Nutrition (1990). Calorie and nutrition guidelines referenced from the National Institutes of Health (NIH) and the U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans 2020-2025.
Did you know?
- Your body burns 60 to 75 percent of daily calories just keeping you alive through breathing, circulation, and cell repair.
- A pound of body fat contains approximately 3,500 calories of stored energy.
- Muscle burns about 6 calories per pound at rest compared to 2 calories for fat, which is why strength training helps with weight management.
- Your brain alone uses about 20 percent of your daily calories despite making up only 2 percent of body weight.
- Digesting protein burns more calories than digesting carbohydrates or fat, a phenomenon called the thermic effect of food.