Based on your age, height, sex and activity level, this calorie calculator will estimate the number of calories you need to eat on a daily basis to maintain, gain or lose weight. Fill in the form below to figure out your daily calorie needs

This Calorie Calculator is based on the Mifflin - St Jeor equation. With this equation, the Basal Metabolic Rate (BMR) is calculated by using the following formula:

BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5         (man)
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161     (woman)

The calories needed to maintain your weight equal to the BMR value, multiplied by an activity factor. To lose 1 pound, or 0.5kg per week, you will need to cut 500 calories from your daily menu.

The best way to lose weight is through proper diet and exercise. Try not to lower your calorie intake by more than 1,000 calories per day, and try to lower your calorie intake gradually. Also, try to maintain your level of fiber intake and balance your other nutritional needs.

The results of the Calorie Calculator are based on an estimated average.

Calories in Common Foods

* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram

Calories Burning Rate of Common Exercises

The following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie burning rate.

Energy of Common Food Components