Calorie calculator
Estimate the calories you burn in a day and how much to eat to keep, lose or gain weight.
An estimate for healthy adults, not medical advice.
How it works
The Mifflin-St Jeor equation estimates the basal metabolic rate:
BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)It is multiplied by an activity factor from 1.2 to 1.9. A deficit of 500 kcal a day is roughly 0.5 kg of fat a week.
Worked example
A 35-year-old man, 178 cm, 80 kg, moderately active:
- 10 × 80 + 6.25 × 178 − 5 × 35 + 5 = 1,742.5
- 1,742.5 × 1.55 = 2,701
- About 2,700 kcal a day to keep his weight
Frequently asked questions
What are BMR and TDEE?
BMR (basal metabolic rate) is what your body burns at complete rest. TDEE (total daily energy expenditure) adds your daily activity; eating that many calories keeps your weight stable.
How accurate is this?
The Mifflin-St Jeor equation is among the most accurate simple formulas, but real needs differ by around 10% from person to person. Use the number as a starting point and adjust after a few weeks.
How fast is it safe to lose weight?
About 0.5 kg (1 lb) a week, a deficit of roughly 500 kcal a day, is a common recommendation. Do not go below about 1,200 kcal (women) or 1,500 kcal (men) a day without medical supervision.