CalcArcade.

Calorie Calculator

Enter your sex, age, weight, height and how active you are. You get the calories you burn each day, and daily targets 250 and 500 calories lower or higher.

Your numbers

Result

Estimate for information only, not professional advice. Last reviewed .

How we calculate it

Your total daily energy expenditure (TDEE) is your basal metabolic rate times an activity factor: 1.2, 1.375, 1.55, 1.725 or 1.9 from least to most active. The BMR comes from the Mifflin-St Jeor equation: 10 × kg + 6.25 × cm − 5 × age, plus 5 for men or minus 161 for women.

The targets are the TDEE minus or plus 250 or 500 calories a day. As a rough rule of thumb, about 3,500 calories is often used for a pound (about 7,700 for a kilogram) of body weight, so 500 fewer calories a day is often described as about a pound a week. Real changes vary from person to person.

Assumptions and limits

  • This is an estimate for general information. It is not medical advice and cannot replace a conversation with a doctor or dietitian.
  • Activity levels are easy to over-estimate. If you are unsure, choose the lower one.
  • A note appears if a target falls below 1,200 calories a day for women or 1,500 for men, which are commonly cited minimums for dieting without medical supervision.

Frequently asked questions

What is TDEE?

Total daily energy expenditure is the number of calories you burn in a day, including rest, movement and exercise. Eating about that amount keeps your weight roughly steady.

How many calories should I cut to lose weight?

Many people use a daily reduction of 250 to 500 calories, which is a gentle change. Large cuts are harder to keep up and are not suitable for everyone, so talk to a doctor or dietitian first, especially with a health condition.

Why does the calculator warn about low calories?

Eating very little can make it hard to get enough nutrients. The warning shows when a target is under 1,200 calories for women or 1,500 for men, which are commonly quoted minimums without medical supervision.

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Worked example (a fixed example using the starting numbers, it does not change as you type)

Inputs: Units = US (pounds, feet and inches); Sex = Male; Age (years) = 30; Weight (pounds) = 176; Height: feet = 5; Height: inches = 11; Activity level = Moderately active: exercise 3 to 5 days a week (× 1.55).

  • Maintenance calories (TDEE) 2,760 kcal per day
  • BMR (Mifflin-St Jeor) 1,780 kcal per day
  • Eat 250 fewer calories 2,510 kcal per day
  • Eat 500 fewer calories 2,260 kcal per day
  • Eat 250 more calories 3,010 kcal per day
  • Eat 500 more calories 3,260 kcal per day

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Last reviewed: . Formulas and assumptions are described on our methodology page. For information only; not professional advice.