Calorie Calculator
Estimate how many calories your body uses each day and what that means for losing, keeping or gaining weight.
| Maintenance calories (TDEE) | 2,323 kcal/day |
|---|---|
| Mild loss (about 0.5 lb/week) | 2,073 kcal/day |
| Loss (about 1 lb/week) | 1,823 kcal/day |
| Gain (about 0.5 lb/week) | 2,573 kcal/day |
| Basal metabolic rate (BMR) | 1,690 kcal/day |
How to use it
- Enter sex, age, height and weight.
- Choose the activity level that matches a typical week.
- Use the maintenance number as a starting point and adjust after two or three weeks of tracking.
Formula
Mifflin-St Jeor BMR (men) = 10 × kg + 6.25 × cm − 5 × age + 5BMR (women) = 10 × kg + 6.25 × cm − 5 × age − 161TDEE = BMR × activity factor (1.2 to 1.9)
Example
A 30-year-old man, 180 cm and 80 kg: BMR = 800 + 1,125 − 150 + 5 = 1,780 kcal. With light activity (1.375) his TDEE is about 2,448 kcal a day.
Questions
How accurate is this?
Mifflin-St Jeor is a widely used estimate, but individuals vary. Treat the result as a starting point.
How big a deficit is safe?
Many guidelines suggest losing about 0.5 to 2 lb a week. Check with a doctor or dietitian before a big change.
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Last reviewed 2026-10-10. Found a mistake? Tell us.