Calorie Calculator
Find how many calories you need each day to lose, maintain, or gain weight, based on your body and activity level.
| Goal | Calories/day |
|---|---|
| Lose 1 lb/week | 2,190 |
| Lose 0.5 lb/week | 2,440 |
| Maintain weight | 2,690 |
| Gain 0.5 lb/week | 2,940 |
| Gain 1 lb/week | 3,190 |
Based on the Mifflin–St Jeor equation. A 500‑calorie daily deficit targets about 1 lb/week. Estimates only, not medical advice.
How to use this calculator
Enter your sex, age, height, and weight, and choose your activity level. You'll get your maintenance calories plus daily targets for a range of weight goals.
How calorie needs work
Your body burns a baseline of calories at rest (BMR) and more through daily activity. Eating at that total (your TDEE) maintains weight; eating below it loses weight and above it gains. Want a macro split too? Try our macro calculator.
Worked example
A 30‑year‑old man, 5'10", 170 lb, training moderately maintains around 2,560 calories; about 2,060 targets ~1 lb/week of loss.
Estimates for general fitness use, not medical advice.
Frequently asked questions
How many calories do I need a day?
It depends on your size, age, sex, and activity. The calculator estimates your maintenance calories (TDEE) and shows targets for losing or gaining weight.
How are calorie needs calculated?
We estimate your BMR with the Mifflin–St Jeor equation, multiply by an activity factor to get maintenance calories, then adjust by 250–500 calories for weight goals.
How big a deficit should I aim for?
A 500‑calorie daily deficit targets about 1 pound of fat loss per week, a sustainable pace for most people. Larger deficits are harder to maintain and can cost muscle.
Why do my needs change with activity?
Movement and exercise burn extra calories on top of your resting metabolism, so a very active person needs substantially more than a sedentary one of the same size.