Calorie calculator
Estimate how many calories you need each day
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How it works
Your daily calorie need is your basal metabolic rate multiplied by an activity factor. A woman with a BMR of 1,320 kcal who exercises lightly needs about 1,815 kcal a day to stay at the same weight. Eating about 500 fewer a day is a common way to lose weight slowly.
daily calories = BMR × activity factor
We work out your BMR with the Mifflin-St Jeor equation, then multiply it by a standard factor for your activity.
We never suggest going below 1,200 kcal a day for women or 1,500 for men without medical advice.
Worked example. A BMR of 1,320 kcal with light exercise is 1,320.25 × 1.375 ≈ 1,815 kcal a day.
Examples
| Activity | Factor | Example daily calories |
|---|---|---|
| Little or no exercise | 1.2 | 1,584 kcal |
| Light exercise, 1 to 3 days a week | 1.375 | 1,815 kcal |
| Moderate exercise, 3 to 5 days a week | 1.55 | 2,046 kcal |
| Hard exercise, 6 to 7 days a week | 1.725 | 2,277 kcal |
| Very hard exercise or physical job | 1.9 | 2,508 kcal |
What this tool doesn’t cover
- This is an estimate for adults, and not medical advice.
- It isn’t for use during pregnancy, or with an eating disorder. Please talk to a doctor.
Questions
How many calories should I cut to lose weight?
A common guide is about 500 kcal a day. Talk to a doctor before a big change.
Which activity level should I choose?
Most people overestimate. If you’re unsure, choose the lower one.
Why is there a minimum?
Eating too little can be harmful, so we stop at a safe floor.
How do I work out my daily calories?
Start with your BMR, then multiply it by your activity level. The result estimates how much keeps your weight steady.
Does this replace advice from a dietitian?
No. It gives a general estimate for healthy adults. Speak to a doctor or dietitian if you are pregnant, have a health condition, or plan a big change.
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Built by QuickToolz. Reviewed by Atul Makwana. Last reviewed 2026-11-04.
Sources: Mifflin et al. (1990), American Journal of Clinical Nutrition (opens in a new tab)
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