How many calories do I need to lose weight?

A deficit of 500 calories per day leads to approximately 1 pound of weight loss per week. Do not go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to maintain basic life functions like breathing, circulation, and cell production.

How accurate are calorie calculators?

These provide estimates within 10-15% of actual needs. Individual factors like genetics, muscle mass, hormones, and medications can affect actual requirements.

Should I count calories?

Calorie counting can be a helpful tool for weight management, but it is not necessary for everyone. Focus on nutrient-dense foods and listen to hunger cues. Consult a nutritionist for personalized guidance.

How many calories do I need to lose weight?

A deficit of 500 calories per day leads to approximately 1 pound of weight loss per week. Do not go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to maintain basic life functions like breathing, circulation, and cell production.

How accurate are calorie calculators?

These provide estimates within 10-15% of actual needs. Individual factors like genetics, muscle mass, hormones, and medications can affect actual requirements.

Should I count calories?

Calorie counting can be a helpful tool for weight management, but it is not necessary for everyone. Focus on nutrient-dense foods and listen to hunger cues. Consult a nutritionist for personalized guidance.

Educational Tool — Estimates for educational purposes only. Not financial advice.Disclaimer

Knowing your daily calorie needs is the foundation of any nutrition plan. This calculator uses the Mifflin-St Jeor equation to estimate your basal metabolic rate and total daily energy expenditure.

Calorie Calculator

Calculate your daily calorie needs based on age, gender, height, weight, and activity level.

January 2026 (CDC/NIH guidelines)

Weight

Height

Age

Gender

Activity Level

Unit System

Your Results

Basal Metabolic Rate

1,706

Maintenance Calories

2,644

Weight Loss Calories

2,144

Weight Gain Calories

3,144

Wally's Analysis

AI-powered interpretation of your results

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AI Disclosure

Wally's Analysis uses GPT-4o-mini for educational interpretations. AI responses are not personalized financial advice and may be inaccurate. All core calculations are deterministic — AI only interprets results.AI Transparency →

Accuracy Commitment

Industry-standard formulas vetted against IRS, SSA, BLS, CFPB. Client-side calculations. Regularly updated.

This calculator provides estimates for informational purposes only and does not constitute medical advice. Consult a healthcare professional for personalized guidance.

Updated: January 2026 (CDC/NIH guidelines) · Methodology

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