HOW TO: Calculate Your Daily Calorie Needs

Exactly how much food can you eat each day to maintain your weight? This formula is the start point for many weight loss programs. Once you determine your daily caloric needs, you can begin to lower calories until fat loss occurs. It's hardly an exact science - there is no simple formula that takes into account body composition, ethnicity, the thermic affect of nutrients, body surface area, and all the myriad other factors that come together to create your own unique metabolic rate.

Every calorie calculator is a starting point - no more. If you plan your diet with a more scientific approach (i.e. you count calories) - figuring out your daily maintenance level is a must. Personally I've found that it helped me to learn the amount of food that was "normal" for me. However obsessively counting calories was not something I could do forever.

This calculator uses the Mifflin 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.

Most calculators you see on the web use the Harris-Benedict equation. However this equation is rather old (c. 1919), and many argue that with today's body weights and lack of exercise, the formula tends to overestimate calories.

As stated previously - even the very best calculator is a "best guess". A recent study into this very subject concluded: "One has to be careful in choosing, understanding and clinically applying the results from predictive equations, bearing in mind that the original population from which the equation was derived does not always correspond to that currently being evaluated."

159 Comments

Mikey

Hello.
I am a 16yr old boy, where i am currently going thru anirexia issues.
My daily Calorie intake was 500 a day but has recently been bumped to 1000 as i was told that i will die if i was to maintain this.
I just want to say that yes dieting is very good but please do NOT let this become an obsession. It really does ruin ure life.
Every bit of food i i consume it has to have a fat content of below 1.0 grams of fat.
It really is a horrible feeling, always being tired, joggin and over exercising each day.
So yes i jus wanted to say dont let any diet control you. Lose as much as weight as you want by all means but stay in control and above all make sure that you are happy.

i like to eat

mike i hope you are seeing a doctor about your condition, as yes you can die but you can be treated. people need to realize that you have to love yourself as you are and that it is for health reasons, not vanity that we need to eat right. i myself have a problem with bingeing at night when everyone goes to bed. i'm trying to work on my issues also. good luck and remember love yourself and don't deprive yourself. good luck and God bless!!

Abby

That's crazy. It says for a 5'8 22 year old 132lb female my 'maintainence' calories are 1937 a day, and fat loss is between 1100 and 1600... I 'maintain' my weight eating between 1000 and 1200 calories a day. There must be something wrong with my body, or this calculator, because I am not losing weight on 1200 calories a day.

Fran

You seem to be at a healthy weight. What is your body fat percentage?

I assume you work out, so my guess is that you eat far too few calories. Your metabolism is probably slow because of it, your body may have trouble maintaining muscle mass. I'll probably go on a 1200 calorie diet when I'm 80 (if I'm not still active, that is).

Tara

You should add strength training and consider possible food intolerances.

newspaperfreak

thanks jenny, you saved my life!!

Anisa Ramkissoon

i raelly do eat anything but puting on wight

Finley

Jenny said:
Ben and Leslie,[...]

Also, if you visit www.caloreking.com you can get many nutritional facts for food; inclucing brand etc.

Julia

What if you met your goal weight? Can using this formula keep you at your goal weight or is there some secret formula I don't know about?

Julia

Never mind. I think I answered it myself :O

Mark

Hi Everyone, just wanted to post a link which I have found extremely useful for figuring out how many calories in any particular food. You just type it in the search (eg. Hamburger)

http://www.calorieking.com.au/

I had a bag of fried chips for lunch today (very naughty) but was surprised to find it's only about 310 calories! No I'm not recommending such habits. :)

emily

Jan said:
Melissa, if your waist is still the same size, 115lb may be perfect now, even if 110lb was perfect then. And you are not at the high end of the HWR. I'm 5'1-ish almost 5'2" and the end of the HWR is 132lb for me, so it is not 115lb for you at just 1 1/2" less.[...]

-Thats like me 130 pnds.

Emily

:( -i hate how everyone is so skinny but then theres me bigger, but my bff gets all the guys cause she is skinny and what do i get nothin!.!
thats why i am deciding to do something about it!
:) - i hope to loose 20 - 30 pounds and only having 1811 calories per day, but i've never done this before so i haope i can do it!

thanks,
. Emily . K .

rach

hey everyone. well i just wanted to give some advice to sara. for starters being thirteen and dieting could really mess up your metabolism. try to just eat healthier instead of going on a full on diet and do some exercise such as walking for like 45 minutes a day. this will at least keep you satisfied with your body until your a bit older. you should really wait another 1.5 to 2 years before you start to diet. i was exactly like you but then wheni got to the age of 15 i found a sport that i liked and i enjoyed it so much that i didn't realise how much exercise i was doing and then i just started to lose weight. now i'm 169cm and 57.5kg. i realised how easy it was and just switched all the junk food like chocolate, soft drinks. chips, etc for fruit and vegetables and all together i lost 9kg! just don't obsess over it too much and enjoy being a kid

Sera

I really don't understand this. I am 5'5'' and 105lbs. Most people my height and weight seem to eat at least 2000 calories a day. Am I weird to think that 1500 calories for me is too little? Or am I just being a glutton.

Sarah

There's no way someone 5'5 could eat 2000 calories a day and maintain 105 lbs unless they were working out excessively. That's a very low weight for that height.

Fran

Are you an athlete?

Fran

Wait, are you thirteen? I would say that 1500 calories is WAY too little for you, and at that age, it's totally believable that you could be 5'5" and weigh 105 lbs. You're growing, so you need plenty of energy. Eating wholesome food is all you need to worry about- I hope you don't decide to restrict your calories.

rosie

i was counting calories for about 7 months. At first i aimed for about 1200, then i went down to 800 which i did about threequarters of the time. i also exercised 250 calories on an exercise bike every day. i became really not well doing this as i, on most days used these calories on not so good things, hardly ever drinking milk for fear of its calories. my peroid stopped and i became really scared. last month i realised it must have been from this diet. i stopped counting calories but now im starting again. i didnt lose much weight last time and need to. im about 5 foot 4 inch (dont know, from australia) and weigh roughly 74 kg, 162 pounds or something so i wasnt skinny to begin with. im 14 in about a month. i plan on eating 1373 calories a day and burning 250. i hope this will be healthy enough for me to get normal again,
rosie

Liz

Hey girl!

My advice to you is to just slow down and take your time. I'm about your weight and and your age and roughly your height and I can tell you right now. You need to eat a certain amount of calories a day but if you go a bit over its alright. But whatever you do, do not starve yourself. And if it doesn't feel right then don't do it. You can be healthy and fit and eat right all you want but try not to go too overboard with it. I and everyone else would hate to see you accidentally hurt yourself. So please be careful.

You will get normal again. Just eat right, don't crach diet, drink lots of healthy fluids, and get about an hour of excersise a day. And don't stress to much about your weight. Your still young, girl! Enjoy life! Because if you live in the fast lane and don't stop to smell the roses, you might miss something. So just be yourself and have fun! And happy early birthday (or late, or on the dote, whichever fits your fancy.)

Love from Liz

Niki

At 14 years old, 1.62m, 74kg, you should be consuming between 1900 and 2100 calories a day. You're a young girl and need calories (and nutrients) to grow. If you eat 800, or even 1200, calories per day, your metabolism can slow down.
It is really important that you are getting enough calcium now. At this age, your body is still saving it. In about 4 years or so you won't be saving it anymore, you'll only have what you take in every day. (Calcium is good for your bones, teeth, nerves, muscles, and enzymes in your body.)
You're young and apparently interested in your body image and health. If you get in the habit of eating nutrient-dense foods now, you're more likely to be healthy and within the adequate weight range later in life. By nutrient-dense foods I mean foods high in vitamins and minerals as opposed to fat and salt.
Our bodies do need fat, unsaturated fats are the best (monounsaturated and polyunsaturated) These come from oils and other liquid fats. Saturated fats come mostly from solid fats (animal products mostly) and I like to call trans fats "man-made saturated fats."
I will be getting my degree in 2 months in Dietetic Technology so this is what I do. If you have any questions that you think I can help you with, send me an email at niki065@ameritech.net
Good luck! And don't worry so much about your weight as much as your health right now :)

Kerri Crauder

This formula is the most accurate I have ever used to try an accomplish weight loss. I have been using this formula since September 6th, 2007 and have lost 43 pounds up to this point. I recommend it to everyone.

Alyse

I am 5'4 and weight some where around 125 pounds if i want to weight 105 pounds how many calories should i eat a day??

Niki

105# would be underweight for you. To weigh 115#, try eating 1500-1700 cal/day.

Or use the Harris Benedict formula (below):
BEE = 655 + (9.6 w) + (1.7 h) - (4.7 a)
BEE = Basil Energy Expenditure; this gives you the calories you need to survive (breath, pump blood, etc.).
w = weight in kg (weight in pounds divided by 2.2)
h = height in cm (height in inches times 2.54)
a = age in years
then take your BEE and multiply it by your activity factor:
sedentary, obese, or hospitalized - use 1.2-1.3
active, normal weight, nonhospitalized - use 1.4-1.6

I'd say for you to use 1.4 if you exercise 2-3 times a week.
Good luck and think about your health! :)

Emma

How does it define exercise? Is it 30 minutes a day or 60 minutes a day? Is is cardio only, or does it include weight training?

Liz

Thanks you so much for creating this site, first of all! I really really needed it. I'm just your average fourteen year old girl looking to loose a little weight and I needed to know how. This really helps, thank you!

Love from L!z!

P.s. To all of you out there who are a little roley poley like me or a little bigger than my 160 lbs. Remember: FIGHT! DON'T GIVE UP! You can loose the weight, even if I have to go to your houses and coach you all into shape! FIGHT! FIGHT! FIGHT! Obesity is a disgusting pattern in America and if we can help change that just one by one then we're at least doing something in out lives. And like I said, FIGHT! You can all do it! ^_______^

Liz

Love from L!z!

Niki

I'm proud of you, Liz. If you don't like something... change it! :) and you are. I'm really excited for you and wish you luck.

just please don't get carried away. Don't "diet" so much as change your lifestyle. Choose healthier foods, not strictly low calorie. If you are comparing food labels and one has more calories but healthier, more natural ingredients... chances are that it is better for you.

GOOD LUCK! :)

Laura

hello to all. Look eating less that 1000 calories is considered unhealthy unless you are on a medically supervised diet. I did an 800 calorie diet and had to have blood work once a month to make sure my liver, kidneys, and such were working correctly. If you are putting in accurate weights and height and it tells you you need to eat less that 1000 -- you need to look at your BMI and make sure you are actually considered overweight.

If not, you might want to try toning and sculpting your body to get the look you want. Just because some people might have a belly pudge or flabby arms does not mean they need to lose weight.

Good luck to you all. I am 250 and 5'10. I need to lose weight and I'm getting ready to clean out the pantry and stop eating out. However, even for me - my build looks ill at the "right" BMI so I have to use my own judgment.

Ricky

hey im a 18 yr old 6'0 n weigh 240 but i have like 28 percent body fat i would like to trim down to like 220 anybody have any suggestions to would help me lose weight in a healthy way?

Ricky

so according to the BMI calculator my BMI is 31.7 n that is considered obese...haha help

INEEEDHELP

Hi i am 19 yrs old and weigh 250lbs i want to get to about 180! Can anyone help me with what i have to do? My BMI is 36.9

Jeremy

Hey Rick,

I am right there with you. I am 6'0" and weigh 225 (my goal is 210-215), currently my pant size is 34. A few years back I lost down to just under 200 pounds and everyone thought I was sick. It was everything I could do to even do pushups. What I didn't realize at the time was that I had completely compromised my muscles and strength all for a few measly pounds. After I started lifting and eating correctly again, I put on almost 20 pounds in a month without any change to my clothing size, and I looked GREAT. I can totally tell you that some guys just aren't meant to weigh under 200 pounds. We are all built differently, and BMI is flat out wrong for us. Don't sweat it, if you are at 28% body fat, then you should be fine at 220. Just tone up a bit, do decent cardio and remember to lift a couple times a week to maintain your muscles/strength. You'll be fine at 220.

-J

Amber Adams

mikey, i also was anorexic, then i nutted up and ate some French Toast you queer.

Dee

weird...This one says for fat loss I can it like 1300 a day minimum while other ones day that eating 1300 a day will maintain weight. Well...cool.

Scott Warren

I am not trying to LOSE the weight. I am trying to GAIN weight. So, how does this calculator help me? I am burning everything off faster than I can eat food. Suggestions?

Michelle

hi im michelle im 15 years old and im 5'2 and i wiegh aroun 155 and i would love to be at like 135 or so; i use to be the smallest of the small and since i hit an age everything has bumped up. i feel like i need to lose weight not a whole lot but i do need to. people say i don't but when i see myself i think i look so disgusting; and i would LOVE to go to the Y or something but my parents don't have money to do that; any suggestions on what i should do to help myself lose it; and by the wat i want to lose some weight before aug. 11

Ehab

It is every accurate, I lost 9 kg in 1 month and 20 days. I followed this formula it was very amazing.
I was shocked and my friends were amazed how quickly i lost 9 kg in that perion
Tips to loss weight like me :
First of all the most important:
1. Sport (to excersie 3 times a week): Running for 30-60 min.
2. You diet (follow this formula): to loss fast take the for example: the caluclator says Maintenance: 2447 Calories/day
Fat Loss Range: 1468 - 1957 Calories/day
I recommend in this example not to acceed 1400 Calories/day in that mentioned example.
and i can garantee that u will lose weight.
95% of people who want to lose weight end in faliure why because they Don't do SPORT.
Good luck to all

Ely

Just eat when you are hungry.Stop when you are content and not stuffed. Drink a lot of H2O

The human body is the perfect machine and it will tell you what it needs (protein, carbs, fat) if you listen to it (not your mind!!!)
If you want to lose weight and MANTAIN it! excercise more. And eat as close to mother earth as possible. You have to do something that you can keep for the rest of your life. You can lose weight counting calories yes, but that time you spend putting those things on a spreadsheet, you could have gone for a walk. Eat at home.

I don't understand why people don't get it yet.

This is coming from somebody that lost 100 pnds and has kept it off for three years. It took me 20 years to figure that out, and I'm passing it along.

Don't make things complicated. The more whe do that the fatter America gets.

Tara

You don't understand why people don't "get it." Yet you claim it took you 20 years to "get it." Have a little compassion.

Smiddy

I can't speak for others but for me, all these calculators are never accurate. I do little or no exercise and from experience need to eat less than 1100 calories to loose weight. Any more than that and I gain. My own diet (which works) is to do no exercise and to virtually starve myself mid week. I have lost 4 stone since Christmas.

Tara

This might "work", but what you are doing is basically screwing yourself. When you lose weight without exercising, using severe calorie restriction, you are losing a significant amount of muscle mass and lean tissue in addition to the fat. Basically you are lowering your metabolism. The less muscle you have the less calories you need to maintain your weight. If you just exercised regularly, you wouldn't need to starve yourself and you'd be loads healthier.

Jason

Would running 3-5 miles four days a week and doing weight lifting on the other three qualify as daily (intense) exercise?

Calum

If you're interested in using calorie counting as a dieting tool, try googling the Hacker's Diet. It's an engineer's solution to calorie counting and maintanance, and many people find it quite useful. And you might find some relevant spreadsheets ;)

rachel

Hey all,
I am 5'5", 135 lbs and i am looking to get to 120-125. I was wondering if there was anyone here in that same boat, just trying to get rid of that last 10 lbs? It is so stubborn, you know? And I know i am not fighting my natural shape because i was 125 just a year ago. Does anyone have any tips for getting over this last hump?

If you are in the same spot as me it would be so nice to hear from you!!

Shirley

:O Wow, i'm so close to your measurements too! I was 5'4'', and 140 lbs. My goal weight is 120-125. I've been eating really well this past month but not really calorie counting... and definately been exercising everyday, and am currently trying to complete a program called p90x. I've lost 5 lbs so far, making me 135 lbs but I am showing some definition in my arms and muscles, and my friends and coworkers couldn't believe that i was 135 lbs because I don't really look it with my muscles replacing the fat. So I would say exercise would help, with a balance between cardio and weight training. It's also a good idea because when you achieve your goal weight, not only are you going to be healthy, you have a sexy pair of arms and abs as well =)

Wendy

I am in the same boat! I just want to lose 10 lbs. I don't know if I am eating too little...Tell me if you find out how much we should eat to lose weight. I work out 5 days a week and eat very healthy. How many calories do we need to lose!?????????

Rachel

Exercise and diets should also be considered according to your blood type. I am a O- and my body works better with a high protein diet since I have high level stomach acid, and so it is easier to digest meats. As opposed to someone with A type blood, who has a low level stomach acid, and are better off with a vegetable diet. Also, my body responds well to strenuous exercise and slightly acidic muscles.

I also have to be careful what kind of foods I eat because they may react in a different way than someone with another blood type. Example, anything with wheat is near impossible to digest and ends up getting turned into fat.

I would recommend a book, Eat Right 4(for) Your Type, by Dr. Peter J. D'Amano.

Tara

Anyone who gains weight eating under 800 calories has serious health issues and needs to go to the doctor. If your client weighs 200 lbs and gains if she eats more than 600 calories, she has serious health problems. That's just not even possible, and she needs to see a qualified doctor or stop lying to herself.

jeremy

i need 2700 calories a day to maintain my weight. then again, i am 18....

cowgirl

I am 13 really tall for my age and I look pretty normal but my waist size is 34 inches. I run almost 3 miles a day but still not changing any... so any advise would be greatly appreciated. Thanks

Elle

It pisses me off when people say you can't lose more than 1 or 2 pounds of fat per week. Of course you can. 3500 calories make up a pound. With consistent excercise and decreasing calorie intake, it's easy to lose more than that each week.

Of course, they say the slower you lose weight, the more likely you are to keep it off. Even though that may be true, doesn't mean you should be spouting off false nutrition facts.

Tanya

3500 calories= 1 lb of fat
In order to lose weight the 'healthy' way and maintain weightloss, it is recommended that you either cut 500 calories out of your daily allowance OR burn 500 calories from exercising while consuming the recommended caloric consumption for your height, weight and physical activity. 7 days x 500 calories/day =3500 calories. While it is physically possible to burn that amount of calories in a day through exercise and physical activity you better be sure your eating and not restricitng. A person would not be able to maintain normal body functioning for too long.

Luis

hmm if i walk 1 hour a day whats the exercise lvl?? daily????????

james

to lose weight is simple. here goes.....for liquids, water only and a lot of it....eat every hour a little. but only fresh fruit and vegetables uncooked. lean meat, low salt, low sugar, no dairy, no food in bags or boxes...only fresh food. americans are addicted to fat, sugar, and salt, and processed foods that are easy. i guarantee that if you follow this with exercise you will lose fat faster than you ever thought possible....you will feel better than you ever have...eat nothing that is out of a bag or a box. you are a result of what you put in your body.

Dr. J

Hi James!

I'm not trying to give you a hard time, but everyone and their brother knows losing weight is simple! They are looking for easy, which it is not. I agree with almost everything you said, although the eating every hour will lose 99% of those considering your advice. If you want to change the world, figure out how to get people to do what is hard, albeit simple.

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HOW TO: Calculate Your Daily Calorie Needs

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