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Calorie Calculator

Find your daily calorie needs based on age, activity, and goals.

Last updated: June 13, 2026

Calculator

years
lbs
inches

Results

Maintenance Calories2693 cal/day
Weight Loss (0.5 lb/week)2443 cal/day
Weight Loss (1 lb/week)2193 cal/day
Weight Gain (0.5 lb/week)2943 cal/day

How to Use This Calculator

  1. 1Enter your age, select your gender, and input your current weight and height.
  2. 2Choose your activity level from the dropdown menu.
  3. 3View your maintenance calories and targets for weight loss or gain instantly.

Formula Explanation

This calculator uses the Mifflin-St Jeor equation, considered the most accurate resting metabolic rate formula by the Academy of Nutrition and Dietetics. It calculates BMR then multiplies by an activity factor.

Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 5 Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161 TDEE = BMR × Activity Factor

Variables:

BMRBasal Metabolic Rate — calories burned at rest
TDEETotal Daily Energy Expenditure — total calories burned per day
ActivityMultiplier: 1.2 (sedentary) to 1.9 (very active)

Worked Examples

30-year-old male, 170 lbs, 5'10", moderately active

  1. 1. Weight: 77.1 kg, Height: 177.8 cm
  2. 2. BMR = 10(77.1) + 6.25(177.8) − 5(30) + 5 = 1,737
  3. 3. TDEE = 1,737 × 1.55 = 2,692 cal/day
Result: Maintenance: 2,692 cal/day | Weight loss: 2,192 cal/day

25-year-old female, 140 lbs, 5'6", lightly active

  1. 1. Weight: 63.5 kg, Height: 167.6 cm
  2. 2. BMR = 10(63.5) + 6.25(167.6) − 5(25) − 161 = 1,358
  3. 3. TDEE = 1,358 × 1.375 = 1,867 cal/day
Result: Maintenance: 1,867 cal/day | Weight loss: 1,367 cal/day

Why Use This Calculator

  • Provides personalized calorie targets based on your unique body and lifestyle.
  • Shows both weight loss and weight gain targets in one place.
  • Uses the Mifflin-St Jeor equation, the gold standard in nutrition science.
  • Helps you create a sustainable calorie deficit or surplus for your goals.
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Tips & Best Practices

  • A deficit of 500 calories per day leads to roughly 1 pound of weight loss per week.
  • Never go below 1,200 (women) or 1,500 (men) calories without medical supervision.
  • Recalculate every 10 lbs lost or gained, as your calorie needs change with weight.
  • Be honest about your activity level — overestimating is the most common mistake.

Common Mistakes to Avoid

❌ Choosing a higher activity level than actual to get more calories.

✅ Be conservative — most desk workers are sedentary even if they exercise 3x/week.

❌ Cutting calories too aggressively, leading to muscle loss and metabolic slowdown.

✅ Aim for a 250–500 calorie deficit for sustainable, healthy weight loss.

❌ Not adjusting calorie targets as body weight changes over time.

✅ Recalculate every 2–4 weeks or after every 5–10 lbs of change.

Frequently Asked Questions

What is the best calorie calculator formula?
The Mifflin-St Jeor equation is considered the most accurate by nutritionists and the American Dietetic Association. It was developed in 1990 and validated in multiple studies to be within 10% of measured metabolic rates.
How many calories should I eat to lose weight?
Most people can safely lose weight by eating 500 calories below their TDEE, resulting in about 1 pound of weight loss per week. This calculator shows you your exact maintenance number so you can subtract from there.
Do calories matter more than macros?
Total calories determine whether you gain or lose weight, while macronutrient ratios (protein, carbs, fat) affect body composition, energy, and satiety. Both matter, but calories are the primary driver.
Why does age affect calorie needs?
Metabolic rate naturally decreases with age, roughly 1–2% per decade after age 20. This means older adults need fewer calories to maintain the same weight, even at the same activity level.
Should I eat back exercise calories?
If you selected an activity level that includes your exercise, no. If you chose sedentary and exercise separately, you can eat back about 50–75% of exercise calories, as calorie burn estimates tend to be inflated.
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Disclaimer: This calculator is provided for informational and educational purposes only. Results are estimates and should not be used as a substitute for professional advice. RediCalc.com makes no guarantees regarding the accuracy, completeness, or suitability of any calculations. Always consult a qualified professional before making financial, health, construction, or other important decisions.

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