years
ft
in
lbs
BMR (base metabolism)—
Maintenance calories (TDEE)—
Calories for your goal—
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How we calculate your calories
This calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula by the Academy of Nutrition and Dietetics:
Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
Your BMR (Basal Metabolic Rate) is multiplied by an activity factor to get your TDEE (Total Daily Energy Expenditure) — the calories you burn in a typical day including exercise.
A pound of fat is roughly 3,500 calories. To lose 1 lb/week, you need a deficit of about 500 calories/day. To gain 1 lb/week, you need a surplus of about 500 calories/day.
Frequently asked questions
How many calories should I eat to lose weight?
Most people lose weight safely with a deficit of 500–750 calories below their TDEE, leading to about 1–1.5 lbs of weight loss per week. Going much lower than 1,200 calories/day (women) or 1,500 (men) is not recommended without medical supervision.
Is this calculator accurate?
The Mifflin-St Jeor equation is accurate to within about 10% for most people, but individual metabolism varies. Use this as a starting point and adjust based on your real-world results over 2–3 weeks.
Should I eat the same calories every day?
Not necessarily — many people use calorie cycling, eating more on workout days and less on rest days, while hitting the same weekly average. Consistency over the week matters more than daily precision.