Calorie Calculator for Weight Loss
Calorie Calculator for Weight Loss
Estimate how many calories you burn in a day and see which of our free 7-day meal plans, from 1,200 to 2,000 calories, is closest to a moderate calorie deficit.
How the calculator works
The calculator uses the Mifflin-St Jeor equation, a widely used formula that estimates the calories your body burns at rest from your sex, age, height and weight. That number is multiplied by an activity factor to estimate what you burn in a full day.
If your goal is steady weight loss, the calculator subtracts 500 calories from that estimate. This is a common starting point and may lead to about a pound a week, but results vary from person to person. It then shows the meal plan level closest to your target. We never suggest a target below 1,200 calories.
The result is an estimate. Your real needs can be higher or lower depending on muscle mass, health, medication and daily movement.
Our free meal plan levels
Calorie calculator questions
How many calories should I eat to lose weight?
It depends on how many calories you burn. A common starting point is about 500 calories below that number. The calculator gives an estimate, and a registered dietitian can give you a personal number.
Why does the calculator not go below 1,200 calories?
Very low calorie intakes are not suitable for most adults without medical supervision. If your estimate comes out near or below 1,200, get personal advice from a healthcare professional before you diet.
Is the result accurate?
It is an estimate. Formulas like this one work reasonably well for many healthy adults, but they can be off by a few hundred calories for an individual. Watch how your body responds over a few weeks and adjust with a professional if needed.
Can I use the calculator if I am under 18, pregnant or have a health condition?
No. The calculator is for healthy adults. If you are under 18, pregnant or breastfeeding, or have a medical condition, talk to a doctor or registered dietitian.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 1990.
- Centers for Disease Control and Prevention, Healthy Weight, Nutrition, and Physical Activity: Losing Weight (rate of weight loss).
This calculator provides general information and an estimate. It is not medical advice and does not replace advice from a doctor or registered dietitian.
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