Weight Loss Calorie Calculator
Estimate your daily calorie target for a healthy weight loss plan.
lbs
inches
Enter total height in inches (e.g., 5'10" = 70 inches)
years
Maintenance Calories
2,373
Weight Loss (500 deficit)1,873
Weight Gain (500 surplus)2,873
Basal Metabolic Rate1,726
Maintenance Calories vs Weight
How Daily Calories Are Calculated
This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating calorie needs.
Formula (Male)
BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
TDEE = BMR x Activity Factor
A 500 calorie deficit results in approximately 1 lb of fat loss per week.
Example Calculation
A 30-year-old male, 170 lbs, 5'10", moderately active.
- 01Weight in kg: 170 x 0.4536 = 77.1 kg
- 02Height in cm: 70 x 2.54 = 177.8 cm
- 03BMR = 10(77.1) + 6.25(177.8) - 5(30) + 5 = 1,733
- 04TDEE = 1,733 x 1.55 = 2,686 calories/day