Calorie Calculator
Calculate how many calories you need per day to lose weight, maintain, or gain weight based on your age, sex, height, weight, and activity level.
Frequently Asked Questions
How many calories should I eat to lose weight?
To lose 1 pound per week, eat about 500 fewer calories than your TDEE (Total Daily Energy Expenditure). For 2 pounds per week, reduce by 1,000 calories. Never go below 1,200 calories/day for women or 1,500 for men without medical supervision.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation (1990) is considered the most accurate formula for calculating BMR. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5. For women: same formula but -161 instead of +5.
Should I eat back exercise calories?
It depends on your goals. If you are trying to lose weight, eating back all exercise calories can slow progress since calorie burns are often overestimated. A good approach is to eat back about 50% of exercise calories.