Calorie Calculator
Estimate how many calories you need per day to maintain, lose, or gain weight.
This tool provides general estimates for informational purposes only and is not a substitute for personalized medical or nutritional advice.
| Activity level | Male | Female |
|---|---|---|
| Sedentary | 2,039 cal | 1,839 cal |
| Light (1–3 days/wk) | 2,336 cal | 2,107 cal |
| Moderate (3–5 days/wk) | 2,633 cal | 2,376 cal |
| Active (6–7 days/wk) | 2,930 cal | 2,644 cal |
| Very active | 3,228 cal | 2,912 cal |
Frequently asked questions
How is my calorie need calculated?
We use the Mifflin-St Jeor equation, widely regarded as one of the more accurate formulas for estimating basal metabolic rate (BMR) — the calories your body burns at rest — then multiply it by an activity factor to estimate total daily energy expenditure.
How many calories should I eat to lose weight?
A commonly used guideline is a deficit of about 500 calories per day below maintenance, which tends to correspond to roughly 0.5kg (1lb) of weight loss per week — though individual results vary based on many factors.
Is this calculator accurate for everyone?
It's a population-level estimate, not a personalized medical calculation. Muscle mass, metabolic health conditions, and other individual factors can shift your actual needs. It's a reasonable starting point, not a precise prescription.
Should I consult a professional before changing my diet?
Yes — for any significant or sustained dietary change, especially involving a calorie deficit or surplus, a doctor or registered dietitian can help tailor a plan to your specific health situation.
How many calories does a moderately active person need per day?
For a 30-year-old at 175cm and 75kg, this calculator estimates about 2,633 calories/day for men and 2,376 for women at a moderate activity level (see chart above). Your own numbers will vary with age, height, and weight.
How many calories do I need to gain weight?
A common guideline is a surplus of about 500 calories/day above maintenance, corresponding to roughly 0.5kg (1lb) of weight gain per week — the “mild weight gain” figure this calculator shows automatically.
Do calorie needs decrease with age?
Yes — this calculator's underlying formula reduces resting calorie needs by about 5 calories per year of age, reflecting the gradual decline in metabolism as we get older, holding height, weight, and activity level constant.
About this tool
This calculator estimates your daily calorie needs using the Mifflin-St Jeor equation, one of the most widely used formulas for estimating basal metabolic rate. It accounts for your age, sex, height, weight, and activity level to give a starting-point estimate for maintenance, weight loss, and weight gain calories.