justyourcalculatorCalorie Calculator
Daily calories to maintain your weight, and to lose or gain it.
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Calorie Calculator
Daily calories to maintain, lose or gain weight
Exercise: 15-30 min of raised heart rate. Intense: 45-120 min. Extra active: very intense daily training or a physical job.
Calories to maintain your weight
2,479 Calories / day
Moderate: exercise 4-5x/week
- Mild weight loss (0.5 lb/week)90% of maintenance
- 2,229 Calories / day
- Weight loss (1 lb/week)80% of maintenance
- 1,979 Calories / day
- Extreme weight loss (2 lb/week)60% of maintenance
- 1,479 Calories / day
- Mild weight gain (0.5 lb/week)110% of maintenance
- 2,729 Calories / day
- Weight gain (1 lb/week)120% of maintenance
- 2,979 Calories / day
- Fast weight gain (2 lb/week)140% of maintenance
- 3,479 Calories / day
Your numbers
- BMR (at rest)
- 1,692 Calories
- Activity multiplier
- × 1.465
Some loss targets fall below 1,500 Calories a day, the usual minimum without medical supervision. Uses 3,500 Calories per pound (7,700 per kg) of body weight. Estimates are within about 10% for most people; adjust after 2 to 3 weeks of tracking. Not medical advice.
- Calories
How it was calculated
- Mifflin-St Jeor: 10 × kg + 6.25 × cm - 5 × age + 5 (men) or - 161 (women)
- BMR = 1,692 Calories
- Maintenance = BMR × 1.465 = 2,479 Calories
| Goal | Calories / day | Of maintenance | Note |
|---|---|---|---|
| Maintain weight | 2,479 Calories | 100% | |
| Mild weight loss (0.5 lb/week) | 2,229 Calories | 90% | |
| Weight loss (1 lb/week) | 1,979 Calories | 80% | |
| Extreme weight loss (2 lb/week) | 1,479 Calories | 60% | Below safe minimum |
| Mild weight gain (0.5 lb/week) | 2,729 Calories | 110% | |
| Weight gain (1 lb/week) | 2,979 Calories | 120% | |
| Fast weight gain (2 lb/week) | 3,479 Calories | 140% |
| Activity | Calories / day |
|---|---|
| BMR only (no activity) | 1,692 Calories |
| Sedentary: little or no exercise | 2,030 Calories |
| Light: exercise 1-3x/week | 2,326 Calories |
| Moderate: exercise 4-5x/week | 2,479 Calories |
| Active: daily, or hard 3-4x/week | 2,623 Calories |
| Very active: intense 6-7x/week | 2,919 Calories |
| Extra active: physical job | 3,215 Calories |
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How the calorie calculator works
Your body burns a baseline amount at rest (BMR). This calculator estimates it with the Mifflin-St Jeor equation (or the revised Harris-Benedict or Katch-McArdle formula), then multiplies by an activity factor from 1.2 (sedentary) to 1.9 (extra active) to get the calories that keep your weight steady.
A pound of body fat is about 3,500 Calories, so eating 500 fewer Calories a day loses roughly 1 lb a week. The table shows mild (0.5 lb), normal (1 lb) and extreme (2 lb) weekly loss and gain. Real results slow down over time as your body adapts.
Katch-McArdle uses lean body mass, so it's more accurate for lean or very muscular people who know their body fat percentage.
Using and checking your result
Published by JustYourCalculator. Check the units and assumptions above, and compare a known example before relying on the output. Calculations use browser arithmetic and may round displayed values.
This tool provides an estimate, not a diagnosis, treatment plan or individualized medical advice. Population formulas may not fit children, pregnancy, athletes or people with health conditions. Discuss health decisions with a qualified clinician.
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