Calorie calculator
How many calories a day keep your weight steady, and how many to lose or gain.
- 100% free
- No sign-up
- Runs in your browser
How to use Calorie calculator
- Tell it about you
- Pick your activity level
- Read your calories
About you
Sex
Calories to keep your weight
Enter your age, height and weight to see your daily calories.
Next: BMR calculator · BMI calculator · Water intake calculator
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How to use Calorie calculator
Tell it about you
Choose your sex and enter your age, height and weight, in metric or imperial units.
Pick your activity level
From sedentary to extra active. Be honest: most people with desk jobs are sedentary or lightly active.
Read your calories
See the calories that keep your weight steady, then the daily targets for mild, normal and fast loss or gain, in kcal and kJ.
Why use Utils365
A trusted formula
Mifflin-St Jeor is the formula dietitians most often use to estimate resting energy, multiplied by a standard activity factor.
Every goal in one table
Keep, lose or gain at three speeds, each with the rough weekly change it should bring.
Safe floors built in
Weight-loss targets never go below about 1,200 kcal for women or 1,500 kcal for men, with a note when a goal hits that floor.
kcal and kJ
Both units side by side, for food labels from anywhere. Nothing you enter leaves your device.
Frequently asked questions
How many calories do I need a day?
It depends on your size, age, sex and activity. A 30-year-old man of 80 kg and 180 cm burns about 1,780 kcal at rest; with light exercise that’s about 2,450 kcal a day to keep his weight.
What is TDEE?
Total daily energy expenditure: everything you burn in a day, including exercise and digestion. It’s your resting rate (BMR) multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active).
How many calories should I eat to lose weight?
A deficit of about 500 kcal a day loses roughly 0.5 kg (1 lb) a week, since a kilogram of fat holds about 7,700 kcal. A 250 kcal cut loses about half that, which is easier to keep up.
Is 1,200 calories a day safe?
Around 1,200 kcal for women and 1,500 kcal for men is usually given as the lowest intake without medical supervision. Going lower makes it hard to get enough nutrients.
How do I convert calories to kilojoules?
Multiply kilocalories by 4.184. So 2,000 kcal is about 8,368 kJ. Food labels in Australia and much of Europe show kJ.
Why am I not losing weight on my calorie target?
Formulas are averages and can be off by 10% or more for one person. Track your weight for two to three weeks and adjust by 100 to 200 kcal if nothing changes.
Which activity level should I choose?
Sedentary means a desk job with little exercise. Lightly active is exercise 1 to 3 days a week, moderately active 3 to 5 days, very active 6 to 7 days of hard exercise.