Calorie Calculator — How Many Calories Should I Eat to Lose 2 lbs a Week?
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Find how many calories you need per day for maintenance, weight loss or weight gain — based on the Mifflin-St Jeor equation.
BMR vs TDEE — what is the difference?
Your BMR (basal metabolic rate) is what you burn doing nothing — typically 60–70% of your daily calories. Your TDEE (total daily energy expenditure) adds everything else: walking, working, exercising, even digesting food. Weight change is decided by TDEE: eat below it and you lose, above it and you gain.
This calculator uses the Mifflin-St Jeor equation, validated as the most accurate BMR formula for most adults without lab testing. It then multiplies by your activity factor to estimate TDEE.
Men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5
Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161
How to use your number
- Pick a goal. Maintenance keeps weight steady; a 500 kcal deficit loses roughly 0.5 kg per week.
- Track honestly for 2–3 weeks. Weigh yourself weekly under the same conditions.
- Adjust by 100–200 kcal if weight is not moving as expected — the formula is a starting estimate, not a lab measurement.
- Protect protein and strength training while losing weight so most of the loss is fat, not muscle.
Common mistakes
- Overestimating activity level — most desk workers are "sedentary" or "light".
- Forgetting liquid calories, cooking oils and snacks in tracking.
- Cutting too aggressively, which tanks energy, sleep and adherence.
Common questions
What is BMR?
BMR (basal metabolic rate) is the calories your body burns at complete rest. This calculator uses the Mifflin-St Jeor equation, considered the most accurate for most adults.
What is TDEE?
TDEE (total daily energy expenditure) is BMR plus all activity. It is estimated by multiplying BMR by an activity factor from 1.2 (sedentary) to 1.9 (very active).
How many calories should I eat to lose weight?
A deficit of about 500 kcal per day typically yields ~0.5 kg of fat loss per week. Most people should not go below 1200 kcal (women) or 1500 kcal (men) without medical supervision.
How accurate is this calculator?
It gives a solid starting estimate, usually within 10–15% for most adults. Track your weight for 2–3 weeks and adjust up or down as needed.
Is this calculator free?
Yes — 100% free, no signup. All calculations happen in your browser.
Should I count calories every day?
Counting for two to four weeks teaches you realistic portion sizes, and many people then eat well without counting. The goal is learning, not lifelong logging.
How many calories should I eat to lose 2 pounds a week?
To lose 2 pounds a week you need a daily deficit of about 1,000 calories versus your maintenance level. Enter your age, weight, height and activity level above and the calculator gives your personal daily calorie target for 1–2 lbs per week — safely, without extreme dieting.
What is the safest daily calorie deficit for weight loss?
A daily deficit of 500–750 calories (about 1–1.5 lbs per week) is considered safe for most adults. Most experts advise women not to drop below 1,200 calories and men not below 1,500 without medical supervision.
General information only — not medical advice. Consult a professional for personalized nutrition guidance.
What are your daily calorie needs?
Your body burns calories all day — even while you sleep. The number of calories you need each day depends on your age, sex, height, weight, and how active you are. Scientists describe this in two parts: BMR (basal metabolic rate), the energy your body uses at complete rest just to keep you alive, and TDEE (total daily energy expenditure), which adds everything you do on top — walking, working, and exercising.
Knowing your TDEE is the foundation of any weight goal: eat less than it to lose weight, more than it to gain weight, and about the same to maintain your weight. Instead of guessing, a calorie calculator gives you a science-based starting number in seconds, so your diet or fitness plan begins with real data rather than trial and error.
How to use our free calorie calculator
- Enter your details: Type in your age, sex, height, and weight.
- Pick your activity level: Choose from sedentary to very active — be honest for the most accurate estimate.
- Choose your goal: Select weight loss, maintenance, or weight gain.
- Get your number: Read your daily calorie target, plus your BMR and TDEE breakdown.
Why use our free calorie calculator?
- 100% free — no signup and no usage limits.
- Uses the Mifflin-St Jeor equation, the most validated BMR formula for adults.
- Gives maintenance, weight-loss, and weight-gain targets in one place.
- Private: all calculations happen in your browser — your data never leaves your device.
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