ShortcutGuru · Fitness & Health

How much should
you really eat?

Enter your details to estimate your daily calorie needs for maintaining, losing, or gaining weight — built on the same Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle equations used by dietitians.

Your details

US Units
Metric
Age

Gender
Male
Female
Body fat %

Height


Height (cm)

Weight (lb)

Activity level
Sedentary — little or no exerciseLight — exercise 1–3×/weekModerate — exercise 4–5×/weekActive — daily or intense 3–4×/weekVery active — intense exercise 6–7×/weekExtra active — very intense daily, or physical job
BMR formula
Mifflin-St Jeor (recommended)Revised Harris-BenedictKatch-McArdle (needs body fat %)

The most accurate general-purpose formula for most people, used by default by the U.S. Institute of Medicine.

Calculate my calories

Your personal calorie breakdown
will appear here, styled like a
nutrition label.

Nutrition Facts

Your Daily Facts

Calories
Kilojoules
Basal Metabolic Rate (BMR)
—
Maintenance — to keep current weight
—
Mild weight loss · 0.25 kg/wk—
Weight loss · 0.5 kg/wk—
Extreme weight loss · 1 kg/wk—
Mild weight gain · 0.25 kg/wk—
Weight gain · 0.5 kg/wk—

Estimates only, based on standard population equations. Actual needs vary with metabolism, body composition, and health conditions. Consult a doctor or registered dietitian before making major changes to your diet.