Estimate your daily calorie needs using your age, sex, height, weight and activity level. See your maintenance calories or choose a weight-loss target.
A few useful details behind the estimate.
Your daily calorie needs depend on factors such as age, sex, height, weight and activity level. This calculator estimates your maintenance calories first, then adjusts the result if you choose a weight-loss goal.
Maintenance calories, often called TDEE, are the estimated calories you need per day to maintain your current weight at your current activity level.
Choose the option that best matches your usual weekly routine.
Weight loss usually requires eating fewer calories than your body uses. A moderate reduction is a common starting point because it can be easier to sustain than a very large calorie cut.
A calorie deficit means you consume fewer calories than your body burns. Over time, this can lead to weight loss as your body uses stored energy.
It provides an estimate using the Mifflin–St Jeor BMR formula and an activity multiplier. Use the result as a starting point and compare it with your real weight trend over time.
Daily calorie needs can differ because of height, sex, age, muscle mass, daily activity and metabolism.
A calorie deficit can be created through diet alone. Exercise can also increase energy expenditure and support general health and fitness.
Body Mass Index (BMI) is one common screening measure that relates height to weight. You can calculate yours at bmicalculator. BMI does not measure body composition directly.
| Activity Calories/min | 54 kg120 lb | 64 kg140 lb | 73 kg160 lb | 82 kg180 lb |
|---|---|---|---|---|
| Basketball | 7.5 | 8.8 | 10.0 | 11.3 |
| Bowling | 1.2 | 1.4 | 1.6 | 1.9 |
| Cycling (10 mph) | 5.5 | 6.4 | 7.3 | 8.2 |
| Dancing (aerobic) | 7.4 | 8.6 | 9.8 | 11.1 |
| Dancing (social) | 2.9 | 3.3 | 3.7 | 4.2 |
| Gardening | 5.0 | 5.9 | 6.7 | 7.5 |
| Golf (pull/carry clubs) | 4.6 | 5.4 | 6.2 | 7.0 |
| Golf (power cart) | 2.1 | 2.5 | 2.8 | 3.2 |
| Hiking | 4.5 | 5.2 | 6.0 | 6.7 |
| Jogging | 9.3 | 10.8 | 12.4 | 13.9 |
| Running | 11.4 | 13.2 | 15.1 | 17.0 |
| Sitting, quietly | 1.2 | 1.3 | 1.5 | 1.7 |
| Skating (ice and roller) | 5.9 | 6.9 | 7.9 | 8.8 |
| Skiing (cross country) | 7.5 | 8.8 | 10.0 | 11.3 |
| Skiing (water and downhill) | 5.7 | 6.6 | 7.6 | 8.5 |
| Swimming (crawl, moderate pace) | 7.8 | 9.0 | 10.3 | 11.6 |
| Tennis | 6.0 | 6.9 | 7.9 | 8.9 |
| Walking | 6.5 | 7.6 | 8.7 | 9.7 |
| Weight training | 6.6 | 7.6 | 8.7 | 9.8 |
Each column shows approximately equivalent body weights in kilograms and pounds. Values are calories burned per minute.
Source: published activity energy expenditure research here. Values are general averages; actual energy use depends on intensity, fitness level and individual metabolism.