Calorie calculator
Find out how many calories you burn in a day and how many to eat to lose, keep or gain weight.
Enter your details to see your numbers.
You have your number. Now stick to it.
Cal Clark sets your calorie and macro targets and counts your meals from a photo.
How this calculator works
First we estimate your resting energy (BMR) with the Mifflin-St Jeor equation, the formula dietitians use most. If you enter your body fat, we use the Katch-McArdle equation instead, because it starts from your lean mass.
Then we multiply BMR by an activity factor, from 1.2 for a desk job to 1.9 for hard training twice a day. The result is your maintenance calories, also called TDEE: the amount that keeps your weight where it is.
Where the weight-loss targets come from
A common rule of thumb says one kilogram of body fat holds about 7,700 kcal. To lose 0.5 kg a week, you eat about 550 kcal a day less than your maintenance calories.
Faster loss needs a bigger gap, and most people find 0.25 to 0.5 kg a week easier to keep up. We don't show targets below 1,200 kcal a day for women or 1,500 kcal for men.
It is an estimate, not a measurement
Use the result as a starting point. Weigh yourself for two to three weeks. If your weight moves faster or slower than planned, change your target by 100 to 200 kcal.
Calories in common fruit
| Food | Portion | kcal |
|---|---|---|
| Banana | 1 medium (118 g) | 105 |
| Apple | 1 medium (182 g) | 95 |
| Orange | 1 medium (131 g) | 62 |
| Strawberries | 1 cup (144 g) | 46 |
| Grapes | 10 pieces (49 g) | 34 |
| Pear | 1 medium (178 g) | 101 |
| Watermelon | 1 wedge (286 g) | 86 |
| Avocado | Half (100 g) | 160 |
Questions
How many calories should I eat to lose weight?
About 250 to 550 kcal a day less than your maintenance calories. For most people that is 0.25 to 0.5 kg a week. The calculator above shows your own numbers.
Why do calorie calculators give different results?
They use different formulas and different activity levels. The activity level changes the result the most, so pick the one that matches a normal week.
Should I eat back the calories I burn in workouts?
Not if your activity level already includes your workouts. The activity factor counts them.
Is this calculator right for everyone?
If you are pregnant, breastfeeding, under 18 or have a medical condition, talk to your doctor or a dietitian before you change how much you eat.
More calculators and guides
Sources
- Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247.
- Frankenfield D et al. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775-789.
- Westerterp KR. Diet induced thermogenesis. Nutr Metab (Lond). 2004;1(1):5.