Maintenance calories (TDEE)2,728 kcal/day
Basal metabolic rate (BMR)1,760 kcal/day
Daily calories by goal| Goal | Calories per day |
|---|
| Lose 2 lb (0.9 kg) per week | 1,728 kcal |
| Lose 1 lb (0.45 kg) per week | 2,228 kcal |
| Lose 0.5 lb (0.23 kg) per week | 2,478 kcal |
| Maintain weight | 2,728 kcal |
| Gain 0.5 lb (0.23 kg) per week | 2,978 kcal |
| Gain 1 lb (0.45 kg) per week | 3,228 kcal |
Note: estimates use the Mifflin-St Jeor equation. Weight-loss targets are not shown below 1,500 kcal/day. This is general information, not medical advice – talk to a doctor or dietitian before a large change in diet, and for pregnancy, medical conditions or athletes.
BMR and TDEE
Basal metabolic rate (BMR) is the energy your body uses at complete rest. Total daily energy expenditure (TDEE) is BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active). Eating at your TDEE keeps your weight roughly stable.
The Mifflin-St Jeor equation
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women. Studies have found it to be the most accurate of the common equations for most adults, typically within about 10% of measured values.
Calories for weight loss
A deficit of about 500 kcal per day leads to roughly 1 lb (0.45 kg) of weight loss per week, although real progress varies. The calculator does not suggest targets below 1,200 kcal (women) or 1,500 kcal (men) per day without medical supervision.
Frequently asked questions
How many calories should I eat to lose weight?
Roughly 500 kcal below your TDEE per day for about 1 lb (0.45 kg) of loss per week. The calculator shows this and other goals.
What is the difference between BMR and TDEE?
BMR is what your body burns at rest; TDEE adds the energy used in daily activity and exercise.
Which activity level should I choose?
Pick sedentary for a desk job with little exercise, moderate for exercise 3–5 days a week and active for 6–7 days. Most people overestimate their activity, so choose the lower level if unsure.
How accurate is a calorie calculator?
It is an estimate. Track your weight for 2–3 weeks and adjust your intake by 100–200 kcal if the trend differs from your goal.