Calorie calculator.
Work out your maintenance calories (TDEE) and how much to eat to lose or gain weight. Pick the BMR formula and activity level yourself; it uses the same formulas and table as the Club 1000 Plus nutrition targets. For adults 18 and over.
This calculator is for adults 18 and over. Under 18, calorie needs change with growth, so ask a doctor or dietitian.
Maintenance calories a day
2,173Your BMR is 1,483 calories a day.
Katch-McArdle needs your body fat %, so this uses Mifflin-St Jeor until you add it.
| Goal | Calories a day | Of maintenance |
|---|---|---|
| Maintain weight | 2,173 | 100% |
| Mild weight loss0.5 lb a week | 1,923 | 89% |
| Weight loss1 lb a week | 1,673 | 77% |
| Extreme weight loss2 lb a week | 1,173 | 54% |
Faster than we recommend: losing more than 1.7 lb a week (1% of your body weight) is hard to keep up and makes it harder to keep muscle. Under 1,200 calories a day. It is hard to get enough protein, vitamins and minerals on this little; talk to a doctor before eating this way. Under your BMR. That can be part of a real deficit, but go carefully. | ||
| Mild weight gain0.5 lb a week | 2,423 | 112% |
| Weight gain1 lb a week | 2,673 | 123% |
Faster than we recommend: gaining more than 0.85 lb a week (0.5% of your body weight) adds more fat than muscle for most people. | ||
| Fast weight gain2 lb a week | 3,173 | 146% |
Faster than we recommend: gaining more than 0.85 lb a week (0.5% of your body weight) adds more fat than muscle for most people. | ||
Estimates for adults 18 and over, not medical or dietary advice. Warnings never change the numbers.
How the numbers are worked out
Your BMR comes from the formula you pick (weight W in kg, height H in cm, age A in years):
- Mifflin-St Jeor: 10W + 6.25H − 5A + 5 for men, − 161 for women.
- Revised Harris-Benedict: 13.397W + 4.799H − 5.677A + 88.362 for men; 9.247W + 3.098H − 4.330A + 447.593 for women.
- Katch-McArdle: 370 + 21.6 × lean body mass in kg, from your body fat %.
- Average: the mean of the formulas that apply.
If you prefer not to give your sex, each formula uses the mean of its male and female versions. Maintenance is BMR times the activity factor: 1.2 sedentary, 1.375 light, 1.465 moderate, 1.55 active, 1.725 very active and 1.9 extra active. Each pound a week is 500 calories a day (3,500 a pound), and each 0.5 kg a week about 551.
Warnings, not limits
Every row keeps its number. A row is flagged when its pace is faster than 1% of your body weight a week losing or 0.5% gaining, when it is under 1,200 calories a day for women or 1,500 for everyone else, or when it is under your BMR.
From a number to a plan
In Club 1000 Plus Nutrition the same formulas set your daily target from your latest weigh-in, and you choose whether your logged workouts are added on top. Your trend weight shows whether the number is working, and a weekly check-in can adjust it from what you actually ate and weighed. Calories are a weekly total, too: see a calorie deficit is a week, not a day.
Calorie calculator questions.
What is the difference between BMR and maintenance calories?
BMR (basal metabolic rate) is what your body burns at complete rest. Maintenance calories, often called TDEE (total daily energy expenditure), are your BMR multiplied by an activity factor: the calories that keep your weight steady with the exercise you do.
Which BMR formula should I choose?
Mifflin-St Jeor is the most accurate for most people and is the default. Revised Harris-Benedict is one of the earliest equations, revised in 1984. Katch-McArdle is built on lean mass and can be more accurate if you are lean and know your body fat percentage. Average takes the mean of the formulas that apply to you.
How many calories should I eat to lose 1 pound a week?
About 500 fewer than your maintenance calories each day. A pound of body weight is counted as 3,500 calories, so 500 a day for seven days is one pound a week. The table above works this out for 0.5, 1 and 2 pounds a week (0.25, 0.5 and 1 kg).
Why does the calculator warn instead of stopping me?
Because a number is information, and some people can safely go faster than the usual guidance, especially with a lot to lose. The calculator shows every row and warns when a pace is faster than 1% of your body weight a week, when a number is under 1,200 calories a day for women or 1,500 for everyone else, or when it is under your BMR. In the Club 1000 Plus app, a daily target never goes below those minimums.
Is this calculator for everyone?
It is for adults 18 and over, and it is a fitness estimate, not medical or dietary advice. If you are pregnant, breastfeeding, managing a health condition or under 18, ask a doctor or dietitian instead.
Turn the number into a habit.
Log what you eat and let your targets follow your weigh-ins.