Estimate how many calories your body uses in a day. The result is a starting point that you can adjust based on how your weight actually changes over a few weeks.
Calorie calculator
Calories to maintain weight
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This calculator gives a general estimate for adults and is not medical advice. Talk to a doctor or a registered dietitian before making health decisions.
How it works
First we estimate your basal metabolic rate — the energy used at complete rest — with the Mifflin–St Jeor equation, which studies have found to be the most accurate of the common formulas for most adults.
BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)
BMR is then multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active) to give total daily energy expenditure. Individual needs can differ from the estimate by 10% or more, so treat the numbers as a guide. Gradual changes of around 250 calories a day are easier to sustain than large cuts; for bigger goals or any medical condition, get advice from a doctor or dietitian.
Common questions
Why does my weight not match the estimate?
Water, muscle and measurement errors in food tracking all play a part. Track your weight for two to three weeks and adjust from the trend, not single days.
Which activity level should I choose?
Choose the lower one if you are unsure. Most people overestimate how active they are, and desk jobs count as sedentary even with some walking.