cal
Calorie Calculator
How many calories a day keep your weight steady, and how many to lose or gain at a steady pace.
Result…
How it's calculated
BMR (Mifflin-St Jeor) = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women) Maintenance = BMR × activity factor (1.2 / 1.375 / 1.55 / 1.725 / 1.9) Goal = maintenance ± 250, 500 or 1,000 kcal (≈ 7,700 kcal per kg of fat)
Your maintenance calories are your resting burn scaled by how active you are. A deficit of about 500 kcal a day loses roughly half a kilogram (one pound) a week at first; the body adapts, so progress slows and the numbers need revisiting. Treat the result as a starting point and adjust by what the scale does over a few weeks.
Your numbers, step by step
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