HOW TO: Calculate Your Daily Calorie Needs
Daily Calories
According to basic government guidelines: Men should eat 2500 Calories per day, and Women 2000 Calories per day.
This is meaningless!
We are all different shapes and sizes, and do different amounts of exercise. So you MUST use the calculator below.
Daily Calories for Weight Loss
Check the fat loss range above. This is what you need to be aiming for.
You must be able to track calories each day for a minimum of a week to determine how and what you are eating. You can then begin reducing daily calories (only reduce by a maximum of 500 per day at first).
Be careful of hidden calories. Such as those in coffee drinks or sugary sodas.
Calorie Maintenance Levels
Check the maintenance range above. This is how much you should be eating each day so that you WILL NOT gain weight.
Are you aware of how many Calories some foods contain? Take a look at these 300 Calorie meals (many people find these meals too small). We've also measured out 100 Calorie snacks for you to look at.
How This Works
This calculator uses the Mifflin St Jeor formula, which currently appears to be one of the most accurate predictive equations for both normal weight and obese individuals.
The calculator predicts REE (Resting Energy Expenditure). Exercise levels are then factored in. Fat loss levels are calculated by subtracting 20% of daily calories. There is always a "rock bottom" value factored in - which is 8 calories per pound of body weight.
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236 Comments
Created / Updated: November 20, 2011
I think this formula is pretty accurate, actually. Many of the ones I see online tell me that I need to eat 2600 calories a day to maintain, where this one has me eating roughly 2000. I know that if I go too much higher than 2000-2100 a day for too long, I do gain a little weight. Interesting and educational little tool :)
Replyhow much calorie intake does a girl that is 10 and weighs 40 kilos has to have
Replygive me type of food which can eat to keep body in shape
ReplyFruits, Vegetables, grains, fiber, are all good things to eat to keep your body healthy.
ReplyI agree with Spectra. I heard about this just before my wedding and tried it. I lost a couple of pounds for the few weeks I did it but it does require excersize to lose weight faster. What doesn't? I told a few of my friends what I was doing, they tried it, they too lost a few pounds. However, I understand you cannot go below 1000-1200 calories a day as that is dangerously low for you body.
ReplySome people do well on very low calorie intake. I can't eat more than about 850 calories a day without gaining weight. My BMI is 22, I bike 15 miles 3 times a week and do other kinds of exercise 3 times a week, never get sick, live a very active life. Unfortunately -- since I love to eat -- I have an unusually low BMR with a normal thyroid and other clinical values.
According to the calculator on this site, 1774 calories is my maintenance level -- I actually maintain at half that. Calorie-needs calculators are a good starting point but human physiology is endlessly variable.
By the way, I am 57, 5'8". Just have always had a metabolism that's built for survival.
ReplyQuit eating cake in the middle of the night.
ReplyHaha I bet you eat cake in the middle of the night, that's why you're on this site trying to find out how much you need to lose. She shared her experience, and you're just an a**.
Anyways.
Everyone, I'm five feet and seven inches and a hundred and seventy pounds, but wanna lose more, TIPS??
ReplyYou could workout like in a gym.
ReplyIt really helps. Or if you walk or ride your bike.
Try Eating A Few Hundred Calories Below Your Daily Maintinence. Also, Try Eating Small Meals Every 3Hours Or So. This Will Higher Your Metabolism, Which Makes You Burn More Calories. Each Meal Should Be Around 200 calories (depending On Your Daily Maintenence). Try To Avoid Eating After 8:00 at Night. U should End up Eating Around 5 Small Meals A Day. Eating Small Portions Constantly Will Also Reduce The Urge To Eat Too Much. Also, Try Lifting Weights And Gaining Muscle(This Helps Burn Calories Faster). While Lifting Be Sure To Eat Plenty of Protein. Good Luck.
Replyim 5 foot 6 in. 183 pouns and i have found eating more veggies and more fruits helps pluse not eating a lot of snacks and eating healthy snacks loke triskut crackers or grapes and staying in your calorie range i dont like to think about it like a diet i think about it as a life style choice i sarted out at 221 pounds and am now down to 183 and still losing good luck
Replyill have my cake when i want
ReplyCAKEEEEEE :D
Reply>The cake is a lie.
ReplyI believe you, Saskia. I maintain at 975/day, amd 65 years old and weigh 130. I'm interested to know how much you weigh.
The calculator says I should eat 1364 to maintain my weight. If I did that, I'd weigh 182. I eat whatever I want but should only eat whatever my sinuses will allow.
ReplyPhysically impossible without a medical condition. Period.
ReplyThe Mifflin formula or sometimes also known as the Mifflin-St Jeor Equation can be calculated manually.
The Medical Branch of the University of Texas states that the Mifflin–St. Jeor equation (3) for men and women are as follows:
Men
Energy expenditure = 5 + 10 x weight in kg + 6.25 x height in cm – 5 x age in years
Women
Energy expenditure = -161 + 10 x weight in kg + 6.25 x height in cm – 5 x age in years
You then need to multiply this by a figure determined by your activity level to get your required energy intake.
ReplyNot sure how reputable the following site is, but you can see more information on the mifflin formula on this page.
Thanks, this is helpful. I've been pretty careful about staying within a range of calories but this gives me a more definite number to work with.
ReplyThanks Jenny for the extra info. I honestly feel that this formula is a bit closer to the mark than other calculators.
ReplySo now that I have this info. What do I do with it? How do I know how many calories I'm actually eating and what if I'm actually eating less than that?
:)
ReplyI have come up with a GREAT spreadsheet in Excel that helps keep track of your calorie intake and how many calories you burn while working out you just input your BMR and then start to journal your calories... It really has opened up my eyes and showed me where I was doing wrong. I have not been eating all the calories I should be eatin. I was eatin about 1700 calories a day but working about 1000 off at the gym so really I was only intaking 700 calories a day and I need about 1800 a day to lose weight!!! So I get to eat more!!!
Its all a game about numbers!!! If you want my spreadsheet let me know and I will email it to you...
Replyjordan_ashlee85@yahoo.com
I just started a 1600 calorie diet program (diet to go.com) and I need some guidelines as to the amount of exercise needed to lose weight. I'm currently walking (using a treadmill) for 1 hour at 3.5(speed).
I would appreciate it if you could email the EXCEL spreadsheet you mention that keeps track of your calorie intake and how many calories you burn while working out.
ReplyThank You.
My suggestion would be to buy an Iphone or itouch. Download an app knows as Loseit. Go with the concept of bit it write it. Loseit allows you to record nutrition and has hundreds of restaurant receipee. Good luck
ReplyI would love to see the spreadsheet.
Replyi do i do!!!!!!! Please email me the sheet!!!!
ReplyI think that it is a fairly decent estimate of how much you should be eating per day. I use www.sparkpeople.com and it is an amazing website. It is totally free and there are fitness and nutrition trackers. It gives you a meal plan everyday with a shopping list for the week if you want, or you can just add the food that you eat to it and it calculates the calories, protein, fat and carbs for you. It is a really awesome tool for weight loss, maintence or even gaining weight. You can join groups and forums and talk to other people who are in the same situation as you. You even get to earn points if that is a motivation for anyone. You get points when you login, when you track your food, when u track fitness minutes, etc. Even reading emails if you sign up for them, you get points. Its a fun site and so simple to use. If you are really concerned about counting calories or just want to see how much you actually eat in a day, this is probably one of the best websites to use. Thanks!
ReplyCan you please email me a copy of your spreadsheet? Thanks!
ReplyI would love to have your spread sheet. I am a trainer and this would help my clients immensely.
thanks
Replysusan
hey dude how are ya, i read your post and i wold be interested in having a look at your spread sheet. Ive only just started to watch my diet closely, counting calories and all that, i would like to know how much i do burn off in a work out, if you could email that to me i would appreciate it heaps,
Replythanks xac
my email is www.xcleecx@hotmail.com
Please send me your spread sheet. I would greatly appreciate it. I am tired of missing the mark!
Fed up, no pun intended. (Smile)
Thanks in advance
Replyplsssssssssssssssssss,send me that sheet,i need it badly
Replycould you email your spreadsheet? thanks
ReplyHi, It would be wonderful if u could mail it to me.
ReplyThanks in Advance,
Poori
Hi Jordan,
ReplyCould u pls mail the excel sheet to me too?
Jordan... How do you have your spreadsheet written up? I am thinking that I should use a tool like this to figure out what I am doing wrong. I work out daily (sometimes burning 1,000cals in a day). Of course, I am weight training 3 days a week and I figure that is not helping weight loss, but OH WELL. I have been gaining weight-- and I have been taking in around 1,800- 2,000 a day. I wonder if I have been eating too much or too little. This calculator says I am supposed to have about 1,200-1,500 to loose weight. My thought was burning at least 500 calories a day puts me in that zone. But still-- WEIGHT GAIN!
ReplyHi your spread sheet sounds interesting can u send me a copy that would be great.
ReplyAloha Jordan!
May I also have a copy of your excel spreadsheet? I would truly appreciate it. Have a terrific day!
Heather
Replymdb4jdb@yahoo.com
I'd like to see a copy. Would you please send me one. Thank you?
ReplyHi Jordan,
I'm helping a friend who is very young but is interested in watching and learning about her diet and excercise routine. Sounds like your spreadsheet would be very helpful. Thank you and happy new year!
ReplyI would love to see your spreadsheet as well!
ReplyPlease send me a copy of the spreadsheet.
ReplyThanks
Please send me your info.I am concerned that I may not also be eating enough to lose. I need some tips there....please! I don't need to lose a lot of weight,about 10 lbs. Work out, do weights, eat very healthy...but i need to know if I am eating enough.
ReplyWendy
Hi,
ReplyI would love to have your exercise/calories burned spreadsheet. Is the BMR the same as the BMI?
Thanks!
Caroline
BMR stands for Basal Metabolic Rate. It tells you how many calories you need to survive in a comatose state. It includes calories needed to breath and pump your heart. It does not include calories used for activities (even as small as twitching, moving your head, talking, digesting food, etc.)
BMI stands for Body Mass Index. This is a weight to height ratio to determine an individual's weight status (underweight, adequate range, overweight, or obese). It does not take into account lean muscle vs. adipose tissue (fat) so it is not accurate for all individuals (like body builders). For the majority of the population, it is a good indicator for weight status and typically health issues related to under/overweight status.
ReplyJordan, I just sent you an email requesting your spread sheet. I am looking forward to getting it. My nutrientist used this caculator on me when I had back surgery to lose weight & it worked. I'm now looking for a way to track my exercise. Summer's just around the corner & it's time to get back into shape.
ReplyHi there,
I would love to see your spreadsheet.
Thanks!
ReplyYes....I would love to get your spreadsheet!!!
Replyhey i would like a copy of your spread sheet i have been trying everything to lose weight and it works for a little while but then you always hit that platue
Replycan you email me your spreadsheet please. this is driving me nuts weighing myself everyday and wondering what i am doing wrong not gaining but just maintaining my weight. Thanks
ReplyCan you send me your spreadsheet?
thanks :)
ReplyLM
Please send me your spreadsheet, at: agurto_alex@yahoo.com, thank you.
ReplyJordan
Please send me the spreadsheet to me
ReplyJordan,
Can I please get that spreadsheet from you?
Thanks!
ReplyI would also love to see it
thanks
Reply:)
Hi Jordan,
Any chance I could get a copy of your excel spreadsheet you mentioned in the forum re: intake of calories?
Thanks,
Caroline
ReplyHi Jordan,
Can you please send me a copy of your excel spreadsheet? I would like to give it a try.
Thanks so much!
Replywould like your spreadsheet, please email me one. thanks
Replyplease forward the spreadsheet to me also, i can use all the help i can get to get this organized!
ReplyCan you please email me a copy of your spreadsheet? I am trying to loose 60lbs by January for my birthday and I really need the help.
Replyplz send me too......thanks
ReplyHi Jordan
ReplyYour Spreadsheet sounds great, could you send it to me too? eidem2002@yahoo.com
I'd be interested in using you spreadsheet. Can you attach?
ReplyHi There
Could you please send your spreadsheet?
ReplyPlease sent me a cpy of that srpreadsheet. I woul like to eat more. haha big Thanks!
ReplyHey Jordan I would like a copy of your spreadsheet also please, it sounds very helpful. Thanks!
ReplyHi Jordan
Can you please send me a copy of this spreadsheet?
Thank you
ReplyI am finishing up on a two year nutr degree and I would be very grateful to see that spread sheet. Thank You, Bonnie
Replypleas send the spread sheet to me........working on a UNIsa information project
Replyplz send me your spreadsheet. I have lost 16 pounds and have last ten pounds to lose. Scale wont move. I run one hour daily and weights three times week. I watch everything and notice when i cheat i lose weight. Maybe zig-zag effect. Thanks
ReplyLisa
Just go to www.SparkPeople.com and join for free. They have an easy way to count your calories and can even give you meal plan workout plans based on your stats(your age, height, weight, sex,how much you want to loose, etc, etc..) and much, much more. I joined and have lost 75lbs over the course of about 5 months or less. The site really helped me. There are even groups that you can join with people that have the same weight loss goals as you, ie for the military.
ReplyHi jordan, Can you send me your spread sheet?
Cegaga77@yahoo.com
Thanks,
ReplyHi Jordan please send me the spreadsheet as well if you dont mind...
ReplyRegards
Could you please send me a copy of your spreadsheet it sounds awesome...Thanks:)
ReplyI would love to see this spreadsheet. I am a runner and feel I do not get enough food. I am starving all day long. I love to eat too. Any pointers you can give would be very helpful. Thank you!
ReplyStaci
stackie05@yahoo.com
I would love the spread sheet , I log what i eat but dont keep track of caloires? cant figure a logical way to do it. I am at a plateau after loosing 130 lbs and have about 10 more to go and cant get it off.please help
ReplyThere are some great apps available that are really helpful for calculating how many calories you need each day to meet specific goals and to track what you consume/expend. Also shows calorie counts for most foods, plus calories burned for common exercises. Husband and I have been using Lose It (free) on our iphones. Live Strong is another one.
ReplyI got a diet to workout 5 to 4 times a week(30-45 minutes running and 45-60 minutes weights) I'm 5'4. According to the calculator I should eat around 2500Kcal per day, but I have a formula that works well for me and it is 60% of caloric intake from complex carbos, 30% caloric intake from animal protein and 10% from fat but when I cook at the most I use 1 olive oil tablespoon and sometimes less or none. As well from all my protein daily intake 1/3 should come from vegetable source. As well I take capsules of calcium, glutamine and amino acids.
ReplyYou said it Leslie. I've never understood counting calories. How the hell are you supposed to count every calorie without bringing measuring spoons and a calculator everywhere? Even then, not all food has nutritional information, such as calories per serving. For example, freshly baked cookies. "Hmm, this looks about 80 calories. *chomp*"
I just don't get it!
ReplyBen and Leslie,
That's right - it's hard to keep track of the calories that you're eating. If you need help in this area, try purchasing some diet software that count the calories for you. Some recipe software will also spit out the nutritional breakdown of your home cooked meals.
Look up the NutriGenie software which has just been updated to be compliant with the new 2005 Dietary Guidelines for Americans. It's not flashy, but does the job. The software will also tell you a ball-park figure of how many calories you should be eating.
It does take a lot of time to count the calories and type your food intake in, I know. In fact, half the time now that I am just maintaining my weight, I don't count them.
The way I generally get away without counting calories, is to just make sure I eat healthily and exercise regularly.
Hope that this helps.
Replyit is really hard to keep track of all your calories you eat in a day but what i do is remember what i ate while at school and check into peertrainer.com when i get home. its a daily food log. you can type in the food you ate and it tells you the calories and puts it in your log then you know how much calories you have left that day for supper and a snack....its been really helpful to me and just checking in once a day has been easier then adding up calories as i go along.
ReplyThis tool seems on target for me. I find a big difference however depending on the glycemic index of my diet. I can eat 3000 - 3500 low glycemic cals and maintain - the same amount on a high carb diet will cause me to gain.
http://www.antiagingatlanta.com/lowglycemicdiet.htm
ReplyGood to know that the basic laws of thermodynamics dont apply to certain macronutrients......
ReplyStephanie: Re your comment, 'I understand you cannot go below 1000-1200 calories a day as that is dangerously low for your body.' This is true for some people. However, there are people who would gain weight eating that amount of food daily. (I had a client who ate less than 600 calories a day, yet she weighed over 200 pounds.) I did the calculation above and was given 1407 calories as a maintenance figure. I know for a fact that I would gain weight using that figure.
Leslie: To find out how many calories you eat daily, you would total the amount you eat in one week and divide by 7, with or without using the diet software Jenny mentioned.
Ben: I have a section in Post #4 of my site (http://enjoyablediet.blogsource.com) called 'How to Wean Yourself from the Calorie Counter' that you might find interesting.
ReplySurely you've considered your client's metabolism as the reason for his/her weight gain at eating more than 600 calories a day? Studies have shown that eating too few calories can slow a person's metabolism considerably. I am 5'6", 125 lbs., and eat a lot (it usually works out to be between 2,000 and 2,800 calories a day- though more often it's closer to the lower end). I am very active, running about 5 days a week, weight training about 2, and walking quickly with a heavy book bag to and from class 5 days a week. In the past, when I have tried to cut calories too low (at 1200-1700 a day), I've suffered from low energy and poor immunity. However, some of that could have been attributed to the fact that I was still eating gluten, which I have since discovered that I don't tolerate well. In fact, I think it's really worthwhile for those who struggle with their weight/metabolism to consider possible food intolerances.
But perhaps your client is under-reporting his/her caloric intake...
Replyi'm sorry but i believe your client was lying to you it is very very impossible for someone to remain 200lbs. on an intake of 600 a day. thats crap, in the privacy of her own home i'm sure she is binging or doing something to keep her weight that high sighs
ReplySomeone who is fat at 200lbs and is only eating 600 calories a day may well have slowed their metabolism down so much that weight loss becomes difficult.
ReplyIt is a little bit under for me - maybe it is my constant fidgeting (I'm one of those "can't sit still" people). I calculated it at my current weight (I'm like 6-10lb over my elusive "ideal", my favorite weight) with 5x a week activity, not intense, and it said 1,816 maintenance. I lose at this weight by alternating between 1,700-2,100, and maintain at 2,300-2,400 (I haven't felt like counting, hence the inability to lose - and even with lots of vegetables, I'm hungry for all the 2,400 of the calories...)
ReplyI've been basing my meal plans using the results from 4 different formulas as guidelines. This formula gives a pretty good estimate. I got the calories I've been using within the fat loss range.
I coded a small application for daily calories using Harris-Benedict, Katch-McArdle, Quick Method and another one simply called Calories Per Day. The Mifflin formula looks like a good addition to it. Feel free to comment on the formulas I use.
Reply(http://weightbattle.com/2006/02/daily-calorie-requirements-calculator/ if you're interested in checking out the app)
Thanks, this is awesome!
i just wonder how to calculate my weekly excercise amount in an accurate way...i'm at home all the time, so the only real excercise i get is walking to and from the supermarket 3-4 times a week (30 minutes each way) but i'm pretty much sedentary the rest of the time, so maybe it evens out to not much excercise...
Replythis works very well. i did it for 1 month and lost 5 pounds. for excercise i did like nothing. about 20 squats and holding in sit ups and pushups for 30 seconds each. it worked very well.
Reply