Use this free calorie calculator to estimate how many calories you burn each day and how many you should eat to lose, maintain or gain weight. It works for everyone, in kilograms and centimetres or pounds and feet, and it also gives you a daily protein target.
Calorie Calculator
Find out how many calories you need each day to maintain, lose or gain weight.
| Goal | Calories per day |
|---|
| Daily protein target | Grams per day |
|---|---|
| If you exercise regularly |
Your BMR (calories your body burns at complete rest) is about calories. These numbers are estimates. Track your weight for 2 to 3 weeks and adjust by 100 to 200 calories if needed.
How This Calorie Calculator Works
The calculator uses the Mifflin-St Jeor equation, one of the most accurate and widely used formulas for estimating your basal metabolic rate (BMR). Your BMR is the energy your body uses at complete rest. It then multiplies your BMR by an activity factor to estimate your total daily energy expenditure (TDEE), the calories you burn in a typical day.
| Activity level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extremely active | 1.9 |
How to Use Your Results
To Lose Weight
Eat about 250 to 500 calories less than your maintenance number. For most people, this leads to steady weight loss of about 0.5 to 1 lb (0.25 to 0.5 kg) per week. The CDC describes losing 1 to 2 pounds a week as a gradual, steady pace that is more likely to last. For a step-by-step plan, read our guide on how to lose weight fast in 2 weeks, safely.
To Maintain Your Weight
Eat close to your maintenance calories and keep an eye on your weekly average weight.
To Gain Weight
Eat about 250 to 500 calories more than your maintenance number and do strength training, so the extra calories build muscle rather than fat. See our list of healthy high-calorie foods for weight gain and our guide to gaining weight with a fast metabolism.
Why Protein Matters
Protein helps you keep muscle while losing fat and build muscle when gaining weight. It also keeps you full. The International Society of Sports Nutrition suggests about 1.4 to 2.0 g of protein per kg of body weight per day for people who exercise regularly. Work out your exact number with our protein calculator, and find easy options in our list of high-protein foods.
Tips for Accurate Results
- Weigh yourself first thing in the morning and track the weekly average, not daily changes.
- Be honest about your activity level. Most people overestimate it.
- Track what you eat for 1 to 2 weeks to see how close you are to your target.
- If your weight doesn’t change after 2 to 3 weeks, adjust your calories by 100 to 200.
Frequently Asked Questions
How many calories should I eat to lose weight?
Start with about 500 calories below your maintenance number. Most women shouldn’t go below about 1,200 calories a day and most men below about 1,500 without medical supervision.
How accurate is this calorie calculator?
It gives a good starting estimate for most adults, but everyone is different. Your real needs may be 10% higher or lower. Use your weekly weight trend to fine-tune it.
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest. TDEE adds the calories you burn through daily activity and exercise. To manage your weight, you plan around your TDEE.
Can I build muscle while losing weight?
Yes, especially if you’re new to training. Eat plenty of protein, keep your calorie deficit small and lift weights regularly. Learn more in can you build muscle in a calorie deficit.
Related Articles
- Body Fat Calculator: Estimate Your Body Fat Percentage
- BMI Calculator: Check Your Body Mass Index
- How Many Calories Should You Eat to Lose or Gain Weight?
- How Much Weight Can You Lose in a Month?
- How to Lose Belly Fat in 2 Weeks
- 20 Healthy High-Protein Foods
- Protein Calculator: How Much Protein Do You Need?
Sources
- Mifflin et al. (1990): A new predictive equation for resting energy expenditure in healthy individuals
- CDC: Steps for Losing Weight
- International Society of Sports Nutrition position stand: protein and exercise
This calculator gives estimates for healthy adults and is for general information only. It isn’t suitable for anyone under 18, pregnant or breastfeeding, or with a medical condition. Please speak to your doctor or a registered dietitian for personal advice.