How many calories should I eat to lose weight?

To lose weight safely, create a calorie deficit of 500-750 calories per day from your maintenance level, which typically results in 1-1.5 pounds of weight loss per week. Never eat below your basal metabolic rate (BMR) or less than 1200 calories for women and 1500 for men without medical supervision. Sustainable weight loss is gradual and combines moderate calorie reduction with increased physical activity.

What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes your BMR plus all calories burned through daily activities and exercise. Your TDEE is always higher than your BMR and represents the total calories you need to maintain your current weight.

How accurate are calorie calculators?

Calorie calculators provide estimates based on population averages and formulas like Mifflin-St Jeor or Harris-Benedict. Individual metabolism can vary by 10-20% due to genetics, hormone levels, medication, and other factors. Use calculated values as a starting point, then adjust based on your actual results over 2-4 weeks. Tracking your weight and energy levels helps you find your true calorie needs.

Should I eat the same calories every day?

You can eat the same calories daily for simplicity, or vary them based on activity level (eating more on workout days). What matters most is your average weekly calorie intake. Some people find calorie cycling or intermittent fasting helpful for adherence. The best approach is one you can maintain long-term while feeling energized and making progress toward your goals.

Health

Calorie Calculator

Calculate your daily calorie needs (TDEE) based on your activity level.

How it works

This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating Basal Metabolic Rate (BMR). Your BMR represents the number of calories your body burns at rest to maintain basic life functions.

To determine your Total Daily Energy Expenditure (TDEE), we multiply your BMR by an activity factor corresponding to your lifestyle. This gives you the estimated number of calories you need to maintain your current weight.

How to Use This Calculator

Input Your Basic Information

Enter your age, gender, height, and current weight. These factors significantly impact your basal metabolic rate and daily calorie needs.

Select Your Activity Level

Choose the activity level that best matches your lifestyle: sedentary (little to no exercise), lightly active (1-3 days/week), moderately active (3-5 days/week), very active (6-7 days/week), or extremely active (physical job or training twice daily).

Choose Your Goal

Select whether you want to lose weight, maintain your current weight, or gain weight. For weight loss or gain, you can often specify how aggressive (faster or slower pace) you want the change to be.

Review Your Calorie Target

The calculator will show your daily calorie target. Use this as a starting point and adjust based on your progress over several weeks. Track your food intake and weight changes to fine-tune your target.