How many calories do you need?
Your daily need depends on your size, age, sex and how active you are. A tall, active person needs a lot more than a small, desk-bound one. A formula gets you in the right range quickly.
Enter your age, height, weight and activity level, choose a goal, and the calculator estimates your daily calories for maintaining, losing or gaining weight.
How it works
First it estimates your BMR, the calories burned at rest. Then it multiplies by an activity factor. Sedentary is a low multiplier. Moderately active is higher. Very active, with hard training most days, is higher still. The result is your maintenance level, often called TDEE.
Be honest about activity. Most people overrate it. A daily gym session doesn't cancel out a job spent sitting. When unsure, pick the lower level.
A safe deficit
To lose weight, eat below maintenance. A deficit of about 500 calories a day is a common starting point, leading to roughly half a kilo, or a pound, of loss per week. Bigger cuts lose faster but cost muscle, energy and mood, and they're harder to keep up.
Don't go below the minimums recommended for your sex without medical supervision. Very low intake can cause nutrient gaps and other problems.
For gaining, a surplus of 250 to 500 calories pairs well with strength training and gives you more muscle than fat.
Should you eat back exercise calories?
Your activity level already accounts for your usual exercise. Adding workout calories on top often counts it twice. Fitness trackers also overestimate burn. A good approach is to keep your target steady and adjust it based on results.
How accurate are online calculators?
Good for a first guess, not for precision. Individual metabolism differs. The real test is your body over time. Eat at the target for two or three weeks, weigh yourself under the same conditions each morning, and look at the weekly average. If your weight doesn't move the way you want, change your intake by about 100 to 200 calories.
Track what you eat for a few days when you start. Most people undercount, especially cooking oil, drinks and snacks.
A note on health
This tool gives general estimates and doesn't replace medical advice. If you have diabetes, an eating disorder history, are pregnant or have another condition, talk to a doctor first. Your details stay in your browser.