Calorie Calculator
Enter your sex, age, height, weight and activity level to estimate how many calories your body burns in a day, and what daily intake would keep, lower or raise your weight.
Last updated November 2, 2026
Used only by the formula
Result
About 1,970 kcal a day to maintain weight
| Measure | Value |
|---|---|
| Basal metabolic rate (BMR) | 1,433 kcal |
| Maintenance calories (TDEE) | 1,970 kcal |
| Lose 1 lb per week | 1,470 kcal |
| Lose 0.5 lb per week | 1,720 kcal |
| Gain 0.5 lb per week | 2,220 kcal |
General estimate only, not medical advice. Talk to a qualified health professional about your own situation.
Show the work
Formula: Mifflin-St Jeor: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (male) or − 161 (female). Maintenance = BMR × activity factor.
- You entered 5 ft 7 in, 150 lb. The formulas use 170.2 cm and 68 kg. Female, age 30.
- BMR = 10 × 68 + 6.25 × 170.2 − 5 × 30 − 161 = 1,433 kcal.
- Maintenance = 1,433 kcal × 1.375 (light activity) = 1,970 kcal.
- Lose 1 lb per week: 1,970 kcal − 1 × 3,500 / 7 = 1,470 kcal.
- Lose 0.5 lb per week: 1,970 kcal − 0.5 × 3,500 / 7 = 1,720 kcal.
- Gain 0.5 lb per week: 1,970 kcal + 0.5 × 3,500 / 7 = 2,220 kcal.
Result: About 1,970 kcal a day to maintain weight
How daily calories are estimated
BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)
TDEE = BMR × activity factor
The Mifflin-St Jeor equation estimates your basal metabolic rate (BMR): the calories you burn at rest. Multiplying by an activity factor (1.2 for sedentary up to 1.9 for very active) gives total daily energy expenditure (TDEE), the calories needed to maintain your weight.
For weight change the calculator adds or removes about 250 or 500 calories a day, since a pound of body weight is commonly estimated as about 3,500 calories. Real weight change is not perfectly linear, so treat the numbers as a starting point and adjust to your results. The formula is meant for adults 18 and over.
See how we calculate for the formulas, sources and review schedule behind every calculator.
This is an estimate, not medical advice
This calculator gives a general estimate from the published methods listed under Sources. It does not diagnose anything or replace advice from a doctor, dietitian or other qualified health professional, and individual needs differ. This page has not been reviewed by a medical professional.
Sources
Official and primary sources for the statements on this page. Their authors have not reviewed or endorsed this page.
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51(2):241-247. Source of the Mifflin-St Jeor equation: the sex-specific form used here is 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women
- Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet 2011;378(9793):826-837. Context only: body weight responds slowly to a change in intake (half-times of about a year), so the weekly weight-change goals on this page are rough guides, not predictions
We did not find a checked primary source for the activity multipliers (1.2 to 1.9) or for the figure of about 3,500 calories per pound. They are common rules of thumb, and the Hall paper above does not state the 3,500 figure.
How to use the Calorie Calculator
- Choose units, sex and enter your age.
- Enter your height and weight and pick the activity level that fits a typical week.
- Read your BMR, maintenance calories and calorie targets, then use Copy, Print or Share.
Worked example
A 30-year-old woman who is 5 ft 7 in (170.2 cm) and 150 lb (68.0 kg): BMR = 10 × 68.04 + 6.25 × 170.18 − 5 × 30 − 161 = 1,433 kcal. With light activity (× 1.375) maintenance is about 1,970 kcal.
| Goal | Calories per day |
|---|---|
| Basal metabolic rate | 1,433 |
| Maintain weight | 1,970 |
| Lose 0.5 lb per week | 1,720 |
| Lose 1 lb per week | 1,470 |
| Gain 0.5 lb per week | 2,220 |
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy your body uses at rest. TDEE adds the energy from daily movement and exercise, so it is the number that matches your actual weight maintenance.
How many calories should I eat to lose weight?
The calculator shows intakes 250 and 500 calories below maintenance. Very low intakes are not suitable for most people without medical supervision.
Why does the calculator say 18 and over?
The equation was developed for adults. Children, teens and pregnant people have different energy needs and should get advice from a health professional.
How accurate is the estimate?
It is an average-based estimate, and individual metabolism can differ by several hundred calories. Track your weight over a few weeks and adjust.
Are my numbers stored or sent anywhere?
No. The calculation runs in your browser and nothing you enter is saved or uploaded.