Calorie Calculator
Find out roughly how many calories your body uses each day, and how many to eat to lose fat or build muscle at a steady pace.
Enter your details to see your result.
These numbers are estimates for healthy adults, not medical advice. If you have a health condition, are pregnant or are under 18, speak to a doctor first.
How it works
First we estimate the calories your body burns at complete rest, using the Mifflin-St Jeor equation, one of the most accurate formulas for adults. Then we multiply it by your activity level to get the calories you burn on a normal day.
To lose fat, eat about 500 calories a day less than that, which is roughly 0.5 kg (1 lb) a week. We never cut more than a fifth, so the target stays realistic. To build muscle, eat about 300 calories more, together with a good training plan.
Every body is different, so treat the result as a starting point. Weigh yourself a few times a week and adjust by 100 to 200 calories if your weight isn't moving the way you want after two or three weeks.
Questions
How many calories should I eat to lose weight?
Most people lose fat steadily by eating about 300 to 500 calories a day less than their maintenance calories. Use the 'Lose fat' number above as a starting point.
Should I eat back the calories I burn in the gym?
No. Your activity level already includes your workouts. Adding them again usually means eating too much.
How accurate is this calorie calculator?
Formulas like Mifflin-St Jeor are usually within about 10% for most people. Track your weight for a few weeks and adjust if needed.
What should I eat to hit my calories?
Build each meal around a protein food, add vegetables, and fill the rest with rice, bread, potatoes, fruit and healthy fats. Our list of high-protein foods helps.
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