Calculate the calories you need to maintain your current weight, or to achieve a sustainable weight loss or weight gain goal. This powerful tool uses the **Mifflin-St Jeor equation** for the most accurate results.
calories per day to maintain your current weight
For healthy weight loss (1-2 lbs per week), we recommend consuming 2,137 calories per day.
This creates a 500 calorie daily deficit for steady and sustainable weight loss.
A **calorie calculator** is a powerful tool to estimate your daily energy expenditure. The number of calories you need is unique to you, based on your age, sex, height, weight, and activity level. Understanding this number is the first step toward effective and sustainable weight loss, weight gain, or maintenance.
Our tool uses the **Mifflin-St Jeor equation**, widely considered the most accurate formula for calculating your Basal Metabolic Rate (BMR). Your BMR is the number of calories your body burns at rest to perform basic functions. We then multiply this by your activity level to determine your **Total Daily Energy Expenditure (TDEE)**. The formula is:
To lose weight, you must consume fewer calories than you burn, which is known as a **calorie deficit**. A deficit of 500 calories per day is the most common recommendation, as this typically leads to a loss of about one pound per week (since a pound of body fat is roughly 3,500 calories). For a sustainable approach, aim for a slow and steady change. Our calculator can help you find your ideal **calorie goal for weight loss** to achieve this.
While calorie quantity is key, the quality of those calories matters for long-term health and success. A calorie is a unit of energy, but the source of that energy can affect your body differently.
Balancing your macronutrients is crucial for a healthy and effective diet plan.
A safe and sustainable rate of weight loss is 1-2 pounds per week. This typically requires a daily calorie deficit of around 500 calories from your diet and/or exercise.
To know the calorie content of a particular food, you can:
For accurate and dependable calorie estimates, consider these sources:
Note: If you're pregnant or breast-feeding, are a competitive athlete, or have a metabolic disease, such as diabetes, the calorie calculator may overestimate or underestimate your actual calorie needs. Always consult with a healthcare professional before making significant changes to your diet.