Calorie goal
Goal weight
Your pace
How it works
First we estimate the energy your body uses at rest (your basal metabolic rate, or BMR) with the Mifflin-St Jeor equation. Then we multiply it by a commonly used activity factor to get the calories you use on a typical day. Eat about that much and your weight should stay roughly the same.
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5Daily calories = BMR × activity factor (1.2 to 1.9)| Activity level | Factor |
|---|---|
| Mostly sitting: little or no exercise | × 1.2 |
| Lightly active: exercise 1–3 days a week | × 1.375 |
| Moderately active: exercise 3–5 days a week | × 1.55 |
| Very active: hard exercise 6–7 days a week | × 1.725 |
| Extra active: physical job or training twice a day | × 1.9 |
Setting a goal
To lose weight, eat a little less than your daily calories; to gain, eat a little more. Slow and steady is easier to keep up: the NHS suggests aiming to lose 0.5 to 1 kg (1 to 2 lb) a week, and cutting around 600 kcal a day to get there.
Following Harvard Health, we won't suggest a target below 1,200 kcal a day for women or 1,500 kcal for men. Going lower should be done with a doctor or dietitian.
Good to know
This is an estimate. Real needs vary from person to person, so use it as a starting point, track for a few weeks and adjust. It isn't meant for anyone under 18, pregnant or breastfeeding, or managing a medical condition.
