How many calories do you actually burn in a day? This free calorie calculator estimates it using the Mifflin-St Jeor equation, which the Academy of Nutrition and Dietetics has described as the most reliable of the common prediction formulas for healthy adults. First it estimates your basal metabolic rate (BMR), the energy your body uses at complete rest just to keep you alive. Then it multiplies that by an activity factor to give your total daily energy expenditure (TDEE), roughly the calories you'd eat to keep your weight stable. From there you'll see sensible targets for gentle weight loss, steady weight loss and lean weight gain, using common deficits and surpluses of about 250 to 500 calories a day. Enter your details in metric or imperial units. Please read the results as a starting estimate, not a prescription. Formulas can be off by 10% or more for an individual, and your real needs depend on body composition, health conditions, medications and how accurate your activity level is. If you're pregnant, under 18, or managing a medical condition or eating disorder, talk to a doctor or registered dietitian instead. Nothing you enter is stored or sent.
Estimate your daily calories
Daily calorie targets
Estimate for healthy adults. Not medical or dietary advice.
How to use the calorie calculator
- Enter sex, age, height and weight.
- Pick the activity level that honestly matches a typical week. Most people overestimate this.
- Use the maintenance figure as a baseline, track your weight for 2–3 weeks, and adjust.
The Mifflin-St Jeor formula
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) or − 161 (women). TDEE = BMR × activity factor.
FAQ
How accurate is this?
Mifflin-St Jeor is usually within about 10% for most adults, but individuals vary. Treat it as a starting point and adjust based on real results.
How fast should I lose weight?
Many health services, including the NHS, suggest around 0.5 to 1 kg (1 to 2 lb) per week as a safe rate for most adults.
Why is there a minimum calorie warning?
Very low intakes make it hard to get enough nutrients. Common guidance is not to go below about 1,200 kcal (women) or 1,500 kcal (men) a day without medical supervision.
Does it work for athletes?
It may underestimate needs for very muscular people. Formulas that use lean body mass, such as Katch-McArdle, can be better if you know your body fat percentage.
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