Calorie calculator
How many calories should you eat a day? Enter your details for a daily target for your goal, with macros.
How the target is set
First we estimate how many calories you burn in a day (your maintenance calories, or TDEE). Then we adjust for your goal:
| Goal | Daily calories | Protein |
|---|---|---|
| Lose weight | Maintenance − 500 kcal | 2.0 g per kg |
| Maintain | Maintenance | 1.6 g per kg |
| Gain weight | Maintenance + 300 kcal | 1.8 g per kg |
| Build muscle | Maintenance + 250 kcal | 2.2 g per kg |
Targets don't go below 1,200 kcal (1,500 kcal for men). A 500 kcal daily deficit is roughly 0.5 kg (1 lb) of weight loss a week, though real-world loss varies.
The formula
We use the Mifflin-St Jeor equation, which studies have found to be the most accurate of the common equations for estimating resting energy expenditure in healthy adults:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
If you prefer not to give a sex, we use the midpoint of the two (−78). Your BMR is then multiplied by an activity factor to estimate total daily energy expenditure (TDEE):
| Activity level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Lightly active | Exercise 1–3 days a week | 1.375 |
| Moderately active | Exercise 3–5 days a week | 1.55 |
| Very active | Hard exercise 6–7 days a week | 1.725 |
This is the same calculation C for Calories uses during setup, so the targets you get here match the app.
Related
Calorie deficit calculator · Macro calculator · How many calories should I eat?
FAQ
Frequently asked questions
How many calories should I eat to lose weight?
Start about 500 kcal below your maintenance calories, which many people find sustainable. Use the calculator above with the Lose weight goal.
How accurate is this calorie calculator?
Equations like Mifflin-St Jeor are usually within about 10% for most people, but individuals differ. Use the result as a starting point and adjust after 2–3 weeks based on your weight trend.
Should I eat back exercise calories?
The activity level already includes your usual exercise. If you pick Moderately active, don't add workouts on top.