Accurate Calorie Calculator for Weight Loss, Gain & Maintenance

Calculate your daily caloric needs with our free calorie calculator. Determine the calories required for weight loss, maintenance, or gain using the Mifflin-St Jeor formula, widely recognized as the most accurate method for estimating energy requirements.

Calorie Calculator

Select Units

US Units Metric Units

Select Gender *

Male

Female

Please select your gender

Age *

ages 15-80

Please enter a valid age between 15 and 80

Height *

feet

Please enter valid feet (4-8)

inches

Please enter valid inches (0-11)

Weight *

lbs

Please enter valid weight (50-1000 lbs)

Activity Level *

Please select your activity level

Your Results

Basal Metabolic Rate (BMR)

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic life functions

To maintain your weight:

Mild weight loss (0.5 lb/week):

Weight loss (1 lb/week):

Extreme weight loss (2 lb/week):

Important Note

Warning: Never consume fewer calories than your BMR. Consult a healthcare professional before starting any diet.

Minimum recommended daily calories:

Women: 1,200 calories
Men: 1,500 calories

Activity Level Multipliers

Activity Level	Description	Multiplier
Sedentary	Sedentary (Little or no exercise): BMR × 1.2 - Office work, Desk job	`× 1.2`
Light Activity	Light Activity (Exercise 1-3 times/week): BMR × 1.375 - Light walking, Golf, Yoga	`× 1.375`
Moderate Activity	Moderate Activity (Exercise 4-5 times/week): BMR × 1.55 - Jogging, Light sports, Dancing	`× 1.55`
Very Active	Very Active (Daily exercise or intense exercise 3-4 times/week): BMR × 1.725 - Hard training, Physical job	`× 1.725`
Extra Active	Extra Active (Very intense exercise daily, or physical job): BMR × 1.9 - Professional athlete, Construction worker	`× 1.9`

Technical Details

This calculator uses the Mifflin-St Jeor Equation to estimate your basal metabolic rate (BMR):

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Nutrient	Calories per gram	Role in body
Proteins	4	Muscle building, repair, enzymes
Carbohydrates	4	Primary energy source, brain function
Fats	9	Energy storage, hormone production

Different Calculation Methods

Most Accurate

Mifflin-St Jeor Equation

Currently considered the most accurate method for estimating caloric needs

Traditional Method

Harris-Benedict Equation

Classic formula, revised in 1984 for better accuracy

Best for Athletes

Katch-McArdle Formula

Considers lean body mass for more accurate results in athletic individuals

Tips for Success

Track Consistently

Use a food diary or app to track your daily calorie intake

Weekly Monitoring

Weigh yourself weekly rather than daily

Adjust as Needed

Monitor your progress and adjust your calorie intake based on results

Frequently Asked Questions

This calculator uses well-established formulas including the Mifflin-St Jeor Equation, which is considered one of the most accurate methods for estimating calorie needs. However, individual results may vary based on factors such as metabolism, muscle mass, and overall health conditions.

Your activity level significantly impacts your daily calorie needs. The more active you are, the more calories your body needs to maintain its current weight. This helps provide a more accurate calculation of your daily calorie requirements.

While the calculator provides an extreme weight loss target, it's generally recommended to follow a moderate approach to weight loss (0.5-1 lb per week). Extreme calorie restriction can be unsafe and unsustainable. Always consult with a healthcare provider before starting any weight loss program.

Recalculate after every 10-15 pounds of weight change or significant activity level changes.

Different calculators may use different formulas and activity multipliers.

Understanding Calorie Counting and Weight Management

A Comprehensive Guide to Calories and Weight Loss

The Science Behind Calorie Counting

Understanding how calories affect your body weight

Quick Fact: 1 pound of weight loss requires a deficit of approximately 3,500 calories

Understanding Your Results

Creating a Calorie Deficit

A deficit of 500 calories per day should result in approximately 1 pound of weight loss per week

Healthy Weight Loss Rate

A safe rate of weight loss is 0.5-2 pounds (0.23-0.91 kg) per week

Common Use Cases

Muscle Gain

Calculate surplus calories needed for muscle growth

Athletic Performance

Determine energy needs for sports and training