How many calories do you need a day? Enter your age, sex, height, weight and activity level to estimate your maintenance calories, and how much to eat to lose or gain weight at a steady pace.
Calorie Calculator
Uses the Mifflin-St Jeor equation. Results are estimates for healthy adults, not medical advice.
How This Calorie Calculator Works
First, it estimates your basal metabolic rate (BMR), the energy your body burns at rest, using the Mifflin-St Jeor equation. Research shows it is the most accurate everyday formula for most adults. It then multiplies your BMR by an activity factor to give your total daily energy expenditure (TDEE), or maintenance calories.
A deficit of about 500 calories a day typically leads to around 1 lb (0.45 kg) of weight loss per week. A surplus of 250 to 500 calories supports gradual weight gain.
Tips for Hitting Your Calorie Target
- Build meals around protein, vegetables and whole grains to stay full on fewer calories.
- Use our macro calculator to split your calories into protein, carbs and fat.
- Find low-calorie ideas in our healthy recipes, and check the calories per serving on every recipe card.
Calorie Needs by Age and Activity
As a rough guide from the Dietary Guidelines for Americans, most adult women need about 1,600 to 2,400 calories a day and most men about 2,000 to 3,000. Younger, taller and more active people sit at the top of those ranges, and needs fall gradually with age. Your exact number depends on your size and how much you move, which is why a personal calculation is more useful than a general figure.
How to Count Calories Without Stress
- Track for 1 to 2 weeks to learn the calories in the foods you eat most, then switch to estimating.
- Every recipe card on The Fitchen lists calories per serving.
- Focus on protein and fiber-rich foods, which fill you up for fewer calories.
- Check your resting needs with the BMR calculator, and see your timeline with the weight loss calculator.
Frequently Asked Questions
How many calories should I eat to lose weight?
Most people lose about 1 lb a week by eating roughly 500 calories below their maintenance level. Women generally shouldn’t go below about 1,200 calories, or men below about 1,500, without medical supervision.
What is the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE adds the energy you use moving, exercising and digesting food, so it is your true maintenance number.
How accurate are calorie calculators?
They give an estimate, usually within about 10% for most people. Track your weight for 2 to 3 weeks and adjust by 100 to 200 calories if needed.
Should I eat back calories burned from exercise?
The activity level in this calculator already includes your exercise, so there is no need to add those calories back.
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