How to use Daily Calorie Needs Calculator
- Choose your units, sex and age.
- Enter your weight and height.
- Pick the activity level that best matches your week.
- Read your estimated maintenance calories and the weight loss and gain targets.
About this tool
The calculator estimates your basal metabolic rate (BMR), the energy your body uses at rest, with the Mifflin-St Jeor equation, which is widely used in nutrition. Multiplying the BMR by an activity factor from 1.2 (sedentary) to 1.9 (extra active) gives the calories needed to maintain your weight.
To lose or gain weight, the targets subtract or add 250 or 500 kcal a day, which is roughly 0.25 or 0.5 kg (0.5 or 1 lb) a week. Real results vary. If a target falls below about 1,200 kcal (women) or 1,500 kcal (men), the tool warns you, because very low intakes should only be followed with medical supervision. This tool gives general estimates for healthy adults. It is not a medical diagnosis or medical advice. Speak to a doctor or qualified health professional about your own health.
Privacy: This tool runs in your browser. What you type or choose is not sent to a server by this website.
Common questions
How accurate is the estimate?
It is typically within about 10% for healthy adults, but individual metabolism differs. Treat it as a starting point and adjust to your real results.
Which activity level should I choose?
Choose the lower level if unsure. People often overestimate how active they are.
Is it suitable for under-18s, pregnancy or medical conditions?
No. Ask a doctor or dietitian for advice.