How to use the Calorie Calculator
- Pick your units, then enter sex, age, height and weight.
- Choose the activity level that matches a typical week.
- Use the maintenance number as a baseline and the targets to lose or gain weight.
How it works
Basal metabolic rate (Mifflin-St Jeor):
Men: 10·kg + 6.25·cm − 5·age + 5 Women: 10·kg + 6.25·cm − 5·age − 161Total daily energy expenditure = BMR × activity factor (1.2 to 1.9). A deficit of about 500 kcal/day loses roughly 1 lb (0.45 kg) per week.
Frequently asked questions
Which equation is most accurate?
Mifflin-St Jeor is considered the most accurate simple equation for most adults. Individual metabolism can still vary by about 10%.
How fast should I lose weight?
0.5–1% of body weight per week (about 1–2 lb for most people) is sustainable and helps preserve muscle.