Calorie target calculator

Three numbers, in order: what your body burns at rest (BMR), what it burns in a normal day (TDEE), and how much to eat to lose weight at the pace you choose.

Units
Sex

The formula uses the sex-based average for how the body burns energy.

years
lb
Height
ft
in
Activity level

Not sure? Pick the lower one. People tend to overestimate how much they move.

Fill in your details to see your numbers. You need age, weight, and height. Everything updates as you type.

How it works, and how to do it by hand

The formula (Mifflin-St Jeor)

This is the most widely recommended equation for healthy adults and is the one used above.

Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161

Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5

To convert: pounds ÷ 2.205 = kg. Inches × 2.54 = cm.

TDEE = BMR × activity multiplier
Target = TDEE − deficit

Activity multipliers
  • 1.2 Sedentary: desk job, little or no exercise
  • 1.375 Lightly active: exercise 1 to 3 days a week
  • 1.55 Moderately active: exercise 3 to 5 days a week
  • 1.725 Very active: hard exercise 6 to 7 days a week
  • 1.9 Extremely active: physical job plus hard training
Worked example

A 40-year-old woman, 165 lb (74.8 kg), 5 ft 5 in (165.1 cm), exercising about 2 days a week.

BMR = 748 + 1,032 − 200 − 161 = 1,419
TDEE = 1,419 × 1.375 = 1,951
Target for 1 lb a week = 1,951 − 500 = 1,451

Where the deficit numbers come from

A common rule of thumb is that about 3,500 calories equals 1 lb of body fat (about 7,700 per kg). So a 500-calorie daily deficit adds up to 3,500 a week, or roughly 1 lb. This is an approximation. Real results vary, and the pace usually slows over time as your body weighs less and adapts.

These are estimates, typically within about 10% of what your body really burns. Weigh yourself regularly for 2 to 3 weeks, and if the scale isn't moving the way you expect, adjust by 100 to 200 calories. Recalculate after you've lost 10 lb or more. This is general information, not medical advice. If you are pregnant or breastfeeding, under 18, or have a medical condition, talk with a doctor or registered dietitian before cutting calories.