Calorie Calculator
Estimate the calories you need each day to maintain, lose, or gain weight.
Runs in your browser — nothing is sent or saved.
How to use the calorie calculator
- Choose your sex and enter your age.
- Pick metric or imperial, then enter your height and weight.
- Choose the activity level that matches a normal week.
- Read your maintenance calories and the targets to lose or gain weight.
How the daily calorie intake is worked out
This calorie calculator first estimates your basal metabolic rate, the energy your body uses at complete rest, using the Mifflin-St Jeor equation. It then multiplies that by an activity factor to get your total daily energy expenditure, which is the calories per day you burn once everyday movement and exercise are counted. That total is your maintenance number: eat that much and your weight tends to hold steady.
Maintenance, deficit, and surplus
To lose weight you eat fewer calories than you burn, which is a calorie deficit. Roughly 3,500 calories equals about a pound of fat, so a deficit of 500 calories per day works out near one pound a week. To find the calories to lose weight, subtract that deficit from your maintenance number. To gain weight you do the opposite and eat a surplus. The table in the tool shows several targets so you can pick a pace. If you are asking how many calories should I eat, your maintenance figure is the honest starting point, and you adjust from there.
Calorie needs by age and sex
These are estimated daily needs from the US Dietary Guidelines for Americans, rounded, for three activity levels. Use them as a sanity check against the tool's number for you.
| Group | Sedentary | Moderately active | Active |
|---|---|---|---|
| Women 19 to 30 | 2,000 | 2,000 to 2,200 | 2,400 |
| Women 31 to 50 | 1,800 | 2,000 | 2,200 |
| Women 51 and over | 1,600 | 1,800 | 2,000 to 2,200 |
| Men 19 to 30 | 2,400 | 2,600 to 2,800 | 3,000 |
| Men 31 to 50 | 2,200 | 2,400 to 2,600 | 2,800 to 3,000 |
| Men 51 and over | 2,000 | 2,200 to 2,400 | 2,400 to 2,800 |
Source: US Department of Agriculture and US Department of Health and Human Services, Dietary Guidelines for Americans.
Calories in some common foods
Per typical serving, rounded, so you can picture what a day of eating adds up to.
| Food | Serving | Calories |
|---|---|---|
| Apple | 1 medium | 95 |
| Banana | 1 medium | 105 |
| Egg | 1 large | 72 |
| Chicken breast, cooked | 100 g | 165 |
| White rice, cooked | 1 cup | 205 |
| Bread | 1 slice | 79 |
| Whole milk | 1 cup | 149 |
| Almonds | 1 oz (28 g) | 164 |
| Avocado | half | 161 |
| Broccoli, cooked | 1 cup | 55 |
Source: US Department of Agriculture, FoodData Central.
Calories burned by exercise
Estimated calories burned in 30 minutes for a person of about 155 pounds (70 kg). A heavier person burns more and a lighter person less, so treat these as a middle guide.
| Activity | Calories in 30 min |
|---|---|
| Walking, 3.5 mph | 149 |
| Hiking | 223 |
| Bicycling, 12 to 13.9 mph | 298 |
| Running, 6 mph (10 min/mile) | 372 |
| Swimming laps, vigorous | 372 |
| Weight training, general | 112 |
| Yoga | 149 |
| Jumping rope | 372 |
Source: Harvard Health Publishing, based on the Compendium of Physical Activities.
An estimate, not medical advice
Every formula here is a population average, so your real needs can sit above or below the number. Health authorities generally caution against dropping below about 1,200 calories a day for women or 1,500 for men without a doctor's guidance. Use this as a starting point and speak to a doctor or dietitian before making big changes.
FAQ
How many calories should I eat to lose weight?
Start from your maintenance calories per day, then subtract to create a calorie deficit. A deficit of about 500 calories a day loses roughly a pound a week. The tool lists several targets so you can choose a pace.
What are maintenance calories?
Maintenance calories are the amount that keeps your weight steady, equal to the calories you burn in a day. Eat more and you gain, eat fewer and you lose.
Which formula does this use?
It uses the Mifflin-St Jeor equation for basal metabolic rate, then an activity multiplier for total daily energy expenditure. Mifflin-St Jeor is the equation most dietitians use today.
Why is my number different from a friend's?
Daily calorie intake depends on sex, age, height, weight, and how active you are, so two people rarely match. Muscle, genetics, and health conditions shift it further.
Are my details private?
Yes. The calculation runs entirely in your browser and nothing you type is uploaded or saved.