How many calories to lose weight?

Subtract 300–500 kcal from your activity level's figure for roughly 0.3–0.5 kg per week. Do not go below your BMR.

Calorie & BMR calculator

Basal metabolic rate and daily calorie needs by activity level.

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For reference only

Results use standard formulas and published rates. Actual figures may differ due to personal deductions, institution rules and rounding. Do not rely on this alone for legal or financial decisions.

When to use this

Plan a cut or a bulk. Uses the Mifflin-St Jeor equation for BMR and standard activity multipliers for total daily energy expenditure.

How to use it

Enter sex, age, height and weight.
Read BMR and the daily calories for each activity level.

Frequently asked questions

How many calories to lose weight?: Subtract 300–500 kcal from your activity level's figure for roughly 0.3–0.5 kg per week. Do not go below your BMR.

When people use this

BMI: what the number means, where the categories come from, and what it misses

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