How To: Calculate Your Daily Calories

By Jim F
Calorie Intake Calculator
Feet   Inches

How Many Calories Should a Woman or Man Eat?

Instant calculation of 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 – this is why you NEED to use a calculator.

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.

Which Foods Should You Eat?

It’s entirely possible to lose weight without any specific food restrictions – this is called Flexible Dieting. Rather than eliminate foods, you eat according to specific macronutrient levels (a set amount of carbohydrates, proteins, and fats).

Find out more in the flexible dieting guidebook.

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 is acknowledged as 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.

See also, the flexible dieting macro calculator, or a nutrient calculator (multiple diets).


  1. judy

    Looks interesting; wd. like to view requirements/suggestions.

  2. alok

    Wanna loose my weight as soon as possible

  3. SophiaRivera

    The daily calorie intake calculator figures out daily calories required by multiplying your Basal Metabolic Rate, or BMR, by an activity factor. You have provided an efficient tool and great information. Generally, I like to use AshBox online tools to find calories and blood sugar. Thanks for sharing.

  4. JJ

    its- the liver bile that makes fats water soluble so that the pacreatic acid inside the stomach can break down the fat cells for body energy this is why some people does the lemon juice drink . Not lemon aid. Drink but lemon water. You would wake up at 3am everyday sqeeze half of a lemon in cold water about 12 oz. and drink it all. Go back to bed untell morning then at around 8am breakfast time you only have protein shake or 10 oz. cup oatmeal or have only eggs ect. omelettes then eat at lunch small servings meal -for example: chicken salad small or- meat and veggies- or trail mix nuts raisins simple healthy meals you can have fruit juice a little sugar will not hurt its the total calories deficits that create weight fat loss. Dinner: TV dinner style – type of meals. See the portions be small be the key …. but the meals have many vitamins in them. Thats 3 meals per day. not 6 just look at female models diets examine what they eat and when. They do not eat every 3 hours most time they only have protein shakes for breakfast . Lunch be some type of salad dinner snacking on nuts or mixed nuts and a peach or apple or a orange for dinner. Also they do some mild cardio workouts or walking early in morning and aerobics in afternoons . Models muscle mass very poor because they not lifting the weights … gym workouts… only cardio with those resistance rubber bands. The lemon water I mention before has a enzyme that is in the yellow or green lemon that stimulates and toxifies the Liver. Causing the liver to release more bile from gall bladder which is attached to ones liver.The bile helps aid digestion of fats. 3am is -you take the drink on empty stomach- and many female models know that secret… put body in fat burn mode or jumpstarts it ect. then during the full day -you control what you eat. Calorie deficit.

  5. andrew

    Hello, losing weight always a hard thing for me to do. How can I lose wight and not putting it back again?

    • Ted

      Hey Andrew, Check out flexible dieting. it teaches you how to have a normal relationship with food and eat according to what your body needs.

  6. Omer

    Hello , I have a question…I just lost 80 lbs during a 8 month time frame from 280 to 200….I have been weght trsaing yet I am now skinny fat…have some muscle tone yetr cant get rid of poiuch so abs can show yet they are there.,I am now at 1850 calorie a day and one cheat day…I try toget at least 150 grams of protien a day yet blubber remains ….should I stay at this caliries range as I think ten lbs , more in right area may do it or try something else thanks?

  7. Miranda Cisneros

    So 88 lbs isn’t an valid weight?

    • Ted

      This calculator is intended for adults so 88lbs would be under the weight range of what is considered a healthy adult weight.

  8. sandra forber

    hi my name is sandra would like to know how to count the calories i need, im one of those people that dont like to count calories but have been told thats the best way to lose the wait . thank you from someone who is desprate to lose the weight .

    • Ted

      Here’s a great system to use:

    • Philip

      I have found “my fitness pal” the best app for sorting out my diet. After a few days you start to get the feel of how much to eat what to avoid and how to exercise to hit your targets. I found so many surprises like a hot cross bun and butter coming in at almost 350 calories delicious so now only an occasional treat! The system gives you a daily calorie target based on your existing weight age height etc and your target to help you lose 1lb a week. At the end of each day you either hit red or green. So it’s up to you.
      Also the scanner on the system means it’s really easy to scan 99% of foods to find out their calorie value. You soon find your competitive instincts kick in and you really want to finish each day on green
      Good luck.

  9. Carla Messer

    I am 48yrs old. I used to weigh 120lbs in my 20s and 30s. Since I’m in my 40s. It’s a daily struggle. I work hard everyday at work walking about 6 miles a day. Taking care or elderly people.’s a demanding job. I currently weigh 145lbs. Plz give me a way to get my figure back.



  • Amirkalali, B., Hosseini, S., Heshmat, R., & Larijani, B. (2008). Comparison of Harris Benedict and Mifflin-ST Jeor equations with indirect calorimetry in evaluating resting energy expenditure. Indian journal of medical sciences, 62(7), 283.
  • Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American journal of clinical nutrition, 51(2), 241-247.