How many calories do you need?

This tool calculates the number of calories you should consume per day to reach your weight goal. It does not take into account the extra calories you burn when you exercise. Learn More ▸


Select or enter the number of your height

Height

  • 4'0
  • 4'2
  • 4'4
  • 4'6
  • 4'8
  • 4'10
  • 5'0
  • 5'2
  • 5'4
  • 5'6
  • 5'8
  • 5'10
  • 6'0
  • 6'2
  • 6'4
  • 6'6
  • 6'8
  • 6'10
  • 7'0

Select or enter your weight in lbs

Weight

  • 80
  • 100
  • 120
  • 140
  • 160
  • 180
  • 200
  • 220
  • 240
  • 260
  • 280
  • 300
  • 320
  • 340
  • 360
  • 380
  • 400
  • 420
  • 440

Select or enter your age

Age

  • 15
  • 20
  • 25
  • 30
  • 35
  • 40
  • 45
  • 50
  • 55
  • 60
  • 65
  • 70
  • 75
  • 80
  • 85
  • 90
  • 95
  • 100
  • 105

Which best describes your typical daily activity level? (not including time spent exercising)

Number of calories you burn in a day (based on activity level)

  • Mostly Seated
    1300
  • Mostly Standing
    1400
  • Mostly Moving
    1500

The number above estimates the calories you burn on an average day based on your gender, height, weight and age and activity level. Think of this as the number of calories you burn on a "typical day." Learn More ▸

What is your goal?

  • Calories Per Day

    This is the number of calories you should consume per day in order to reach your goal. Note: Women should not consumer fewer than 1,200 calories a day. Men should not consumer fewer than 1500. Learn More ▸

People often refer to this as your metabolism. For most individuals, BMR accounts for about 2/3 of the calories they burn in a day. The remainder of calories are burned when we eat and when we perform other physical activities like walking or playing sports. Height, weight, gender and age all impact BMR.


  • Height: The more body surface area you have to cover, the higher your BMR. This means tall people tend to have higher BMRs.

  • Weight: The heavier you are, the higher your BMR rate will be.

  • Gender: Men tend to have more lean tissue, resulting in higher BMRs whereas women tend to have more fat tissue, which results in lower BMRs.

  • Age: Individuals tend to lose lean body mass as they grow older. When you lose lean body mass, your BMR goes down.

This number is calculated using the Harris-Benedict equation (also called the Harris-Benedict principle), a method used to estimate an individual's basal metabolic rate (BMR) and daily calorie requirements.

In order to estimate the number of calories you currently burn in a day, you need to take into account your activity level. Perhaps not surprisingly, you burn more calories as your level of activity increases.