Calorie calculators
This hub holds every calorie calculator. Pages below cover each age, each activity level and each weekly weight loss rate. Enter your age, sex, size and activity level in the calculator below to see your daily calories. The worked example further down shows the steps with real numbers.
How it works
Daily calories equal resting calories times an activity factor. Resting calories come from Mifflin-St Jeor: 10 times kilograms plus 6.25 times centimeters minus 5 times age, with 5 added for males or 161 taken off for females. The factor runs from 1.2 to 1.9.
Worked example
Say a man aged 45 is 6 ft 0 in tall and weighs 200 lb. That is 182.88 cm and 90.72 kg. The weight term is 10 × 90.72 = 907.2. The height term is 6.25 × 182.88 = 1143. The age term is 5 × 45 = 225. Add 5. The result is 1830.2 at rest. Times 1.55 for the moderately active level is 2836.8, which rounds to 2837 calories a day.
Maintenance calories at every activity level for the same man aged 45 at 6 ft 0 in and 200 lb, with the moderately active level set in the form above.
- Sedentary (little or no exercise)
- 2196 calories a day
- Lightly active (light exercise 1 to 3 days a week)
- 2517 calories a day
- Moderately active (moderate exercise 3 to 5 days a week)
- 2837 calories a day
- Very active (hard exercise 6 to 7 days a week)
- 3157 calories a day
- Extra active (very hard exercise and a physical job)
- 3477 calories a day
Common questions
How accurate is a calorie estimate?
It is a starting estimate. Track your weight over two or three weeks and adjust the target up or down based on what actually happens. Enter your own details in the calculator above to see your result.
What is the difference between BMR and TDEE?
BMR is what your body burns at rest. TDEE adds the calories you use moving and exercising. It is always higher. Enter your own details in the calculator above to see your result.
Which activity level should I pick?
Pick the one that matches a typical week, not your best week. If you sit most of the day and train a few times, lightly or moderately active is usually closer than very active. Enter your own details in the calculator above to see your result.
How big a calorie deficit is reasonable for weight loss?
A deficit of 500 calories a day is a common starting point and works out to roughly half a kilogram a week. Smaller deficits are slower and easier to keep up. Enter your own details in the calculator above to see your result.
How big a surplus helps build muscle?
A modest surplus of about 250 calories a day is a common starting point. Larger surpluses tend to add more fat without adding muscle faster. Enter your own details in the calculator above to see your result.