Calorie Calculator
This calculator estimates your daily energy needs using the Mifflin-St Jeor equation — the most accurate widely-used BMR formula — then scales it for your activity level to produce your Total Daily Energy Expenditure (TDEE).
From maintenance calories you get practical targets: moderate deficits for sustainable fat loss, controlled surpluses for lean muscle gain.
Daily calorie target
1,929 kcal
- Basal metabolic rate (BMR)
- 1,767 kcal
- Maintenance calories (TDEE)
- 2,429 kcal
- Expected change
- -0.5 lb / week
That is roughly 180 lb at 69 inches tall, age 30.
| Goal | Daily calories | Weekly change |
|---|---|---|
| Maintain weight | 2,429 kcal | — |
| Mild loss (0.25 lb/wk) | 2,179 kcal | -0.25 lb/wk |
| Weight loss (0.5 lb/wk) | 1,929 kcal | -0.5 lb/wk |
| Extreme loss (1 lb/wk) | 1,429 kcal | -1 lb/wk |
| Mild gain (+0.25 lb/wk) | 2,679 kcal | +0.25 lb/wk |
| Weight gain (+0.5 lb/wk) | 2,929 kcal | +0.5 lb/wk |
Click a goal row to feature it above.
How the Calorie Calculator works
The calculation follows the standard method used across the US — no shortcuts, no hidden assumptions. Here is exactly what happens behind the scenes:
Formula
BMR = 10·weight(kg) + 6.25·height(cm) − 5·age + s (s = +5 men, −161 women); TDEE = BMR × activity factor
- Compute basal metabolic rate (BMR) from sex, age, height, and weight.
- Multiply BMR by an activity factor between 1.2 (sedentary) and 1.9 (very active).
- Apply a calorie surplus or deficit depending on your goal.
Frequently Asked Questions
How many calories should I eat to lose weight?
A deficit of about 500 kcal/day produces roughly one pound of loss per week — the pace most dietitians recommend. Very low intakes below 1,200 (women) or 1,500 (men) calories are generally not advised without medical supervision.
Which activity level should I pick?
Choose based on exercise plus daily movement. Sedentary means a desk job with little exercise; lightly active is 1–3 workouts weekly; moderately active 3–5; very active 6–7 hard sessions or a physical job.
Do calorie needs change as I lose weight?
Yes. A smaller body burns fewer calories, so recalculate every 10–15 pounds and adjust your intake to keep losing at the same steady rate.
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