How to calculate your daily calories
- Pick the units (kilograms and centimeters, or pounds, feet and inches) and indicate your sex.
- Type your age, weight and height.
- Choose your physical activity level for a typical week.
- Check the result: your basal metabolic rate, the calories to maintain your weight and the options to lose or gain.
What this calculator works out
Your basal metabolic rate is the energy your body burns at rest just to function. The calculator estimates it with the Mifflin-St Jeor formula, one of the most widely used, and multiplies it by an activity factor (from 1.2 to 1.9) to get the calories you burn per day.
To lose or gain weight, a daily amount of calories is subtracted or added: about 7,700 kcal equal one kilogram of body weight, so 550 fewer kcal per day lead to losing half a kilo per week. The results are a starting guide: every person's body responds differently.
Your data is only used to do the math in your browser: it's never saved or sent.
Things to keep in mind
- It's an estimate: your real energy use varies with muscle mass, genetics, sleep and other factors.
- It isn't suitable for pregnant women, minors or people with medical conditions: in those cases you need a professional.
- Losing weight very fast or eating below the minimums can be harmful: talk to a doctor or a dietitian.
Frequently asked questions
How many calories should I eat per day?
It depends on your sex, age, weight, height and activity. The calculator shows you the calories to maintain your weight and to lose or gain.
What is basal metabolic rate?
It's the energy your body burns at complete rest just to stay alive (breathing, heartbeat, keeping body temperature).
Which formula does it use?
Mifflin-St Jeor, multiplied by an activity factor that goes from 1.2 (sedentary) to 1.9 (very active).
How many calories should I cut to lose weight?
A deficit of about 550 kcal per day leads to losing around half a kilo per week. You shouldn't go below the minimums of 1,200 kcal for women and 1,500 for men without professional supervision.
Is my data saved?
No. Everything is calculated in your browser.