Calorie Calculator
Basal Metabolic Rate (BMR)
1,618 cal/day
Maintenance Calories
2,507 cal/day
How it works
The calorie calculator estimates how many calories your body uses in a day. It first finds your Basal Metabolic Rate (BMR), the energy you burn at complete rest, using the Mifflin-St Jeor equation. For men, BMR = 10 x weight in kg + 6.25 x height in cm - 5 x age + 5. For women, the last term is -161 instead of +5.
Your BMR is then multiplied by an activity factor to get your maintenance calories, also called total daily energy expenditure: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for active and 1.9 for very active. Maintenance calories are roughly what you would eat each day to keep your weight steady.
The calculator also shows four goals. Mild weight loss and mild weight gain are 250 calories below and above maintenance, aimed at about 0.25 kg per week. Weight loss and weight gain are 500 calories below and above maintenance, aimed at about 0.5 kg per week. These figures are estimates: real needs vary with body composition, health and genetics. This is not medical advice, so check with a doctor or dietitian before making big changes to your diet.
Frequently asked questions
How many calories should I eat a day?+
It depends on your age, sex, size and how active you are. Enter your details and the "Maintenance Calories" figure shows roughly how much you would eat to keep your current weight.
What is the Mifflin-St Jeor equation?+
It is a widely used formula for estimating resting energy use from weight, height, age and sex. Many dietitians consider it one of the more reliable predictive equations for adults.
What is the difference between BMR and maintenance calories?+
BMR is what your body burns at complete rest. Maintenance calories add your daily activity on top by multiplying BMR by an activity factor between 1.2 and 1.9.
How many calories should I cut to lose weight?+
A deficit of about 500 calories a day is a common target for losing roughly 0.5 kg a week, and 250 calories for about 0.25 kg. Results vary from person to person, so treat these numbers as a starting point.