Daily calorie needs
Estimate the calories you need each day, and a safe target if you want to lose weight.
Enter your details to see your result.
What the numbers mean
| How active you are | Calories at rest |
|---|---|
| Mostly sitting, little or no exercise | × 1.2 |
| Light exercise, 1 to 3 days a week | × 1.375 |
| Moderate exercise, 3 to 5 days a week | × 1.55 |
| Hard exercise, 6 to 7 days a week | × 1.725 |
| Physical job or training twice a day | × 1.9 |
Calories at rest (basal metabolic rate, BMR) come from the Mifflin–St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, then + 5 for men or − 161 for women. Your daily need is BMR multiplied by your activity level.
When to see a doctor
- You want to eat less than 1,200 kcal a day (women) or 1,500 kcal a day (men), or lose more than about 1 kg a week.
- You have diabetes, kidney disease or heart disease and plan to change your diet.
- You are losing weight without trying.
Talk to a doctor
Bring your numbers to your visit. Our doctors will explain what they mean for you and what to do next.
This tool is a guide, not a diagnosis; your doctor’s advice comes first. Nothing you type leaves your device.