Units
Sex
Calories to maintain your weight
0
calories per day
Basal metabolic rate (BMR)0
Daily calories for your goal
Lose weight slowlyabout 0.25 kg (0.5 lb) per week0
Lose weightabout 0.5 kg (1 lb) per week0
Gain weight slowlyabout 0.25 kg (0.5 lb) per week0
Gain weightabout 0.5 kg (1 lb) per week0
How many calories do you need?
Your body burns calories all day, even at rest. Your daily calorie need depends on your basal metabolic rate (BMR), which is the energy used just to keep you alive, plus the energy you spend on movement and exercise.
How this calculator works
It uses the Mifflin-St Jeor equation, a widely used formula for estimating BMR in adults:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Your BMR is then multiplied by an activity factor to estimate the calories needed to maintain your current weight:
| Activity level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Losing or gaining weight
As a rough rule, about 7,700 calories equal 1 kg of body weight. Eating around 500 calories a day below maintenance leads to about 0.5 kg of loss per week, and eating 500 above leads to about the same gain. Slow, steady changes are easier to keep up than large ones.
Please note: This calculator gives general estimates for healthy adults. It is not suitable for children, teenagers, pregnant or breastfeeding women, or people with medical conditions. For a personal diet plan, please consult a doctor or registered dietitian.