How to use
Enter your sex, age, weight, height and activity level. You’ll see your basal metabolic rate (BMR — the energy your body uses at rest) and your total daily energy expenditure (TDEE), plus rough targets for losing or gaining weight. Height can be entered in inches or as feet and inches, e.g. 5'10".
How it’s calculated
BMR uses the Mifflin–St Jeor equation (1990), considered one of the most accurate for adults:
- men:
10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5; - women:
10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161.
TDEE = BMR × activity factor: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active), 1.9 (very active).
Examples
- Man, 35, 180 lb, 5’10”, moderately active: BMR about 1,758 kcal, maintenance about 2,724 kcal a day.
- Woman, 30, 132 lb, 5’5”, lightly active: BMR about 1,320 kcal, maintenance about 1,814 kcal.
FAQ
How accurate is it? It’s an estimate — real needs can differ by 10% or more. Track your weight over a few weeks and adjust.
How many calories to lose weight? The table below the result shows calories for losing 0.5, 1 or 2 lb a week (0.25–1 kg in metric): a pound of fat is about 3,500 calories, so 1 lb a week is a deficit of roughly 500 calories a day. 1–2 lb a week is usually considered safe. Don’t go below 1,200 calories (women) or 1,500 (men) without medical supervision.
Does it work for teens, pregnant women or athletes? No — their needs are different; talk to a professional.
This calculator doesn’t replace advice from a doctor or registered dietitian. To check whether your weight is in the healthy range, use the BMI calculator.