Weight Loss Calcluator

How to Use This Calculator

This tool gives you a starting point — an approximation of how many calories you burn each day at rest.

👉 Just enter your height, weight, age, and gender below.
👉 It’ll give you your maintenance calories — or how many calories your body burns a day at rest.

Don’t miss the details/tips below the calculator 👇👇👇

Calorie Burn Calculator

an estimate of how many calories you burn per day at rest

Gender: Weight (lbs): Height – Feet: Height – Inches: Age:

Weight Loss Estimator

estimate weekly weight loss

Calories Burned per Day before exercise (from above): Calories Burned through Exercise per Day: Calories Consumed per Day:

A couple of tips:

✅ If you’ve got an active job — construction, warehouse, delivery driver, coaching, etc. — you can add about 200 extra calories to your estimated maintenance calories.

✅ If you’re at a desk most of the day, the calculator should be pretty accurate as is.

Losing Weight is Math:

Yes, you want to follow macros and stay high protein, but losing weight is simply about being in a calorie deficit.

And it’s simple math. 1 pound is 3500 calories. If, for instance, the calculator says your maintenance calories are 2200/day, and you consume 1700 calories a day, you’ll be in a 500 calorie deficit each day. Then how long will it take you to lose 1 pound?

Answer: 7 days. 500/day * 7 days = 3500 calories, or 1 pound.

Don’t Be Stupid

Safety disclaimers:

Men: Don’t consume fewer than 1500 calories a day.
Women: Don’t consume fewer than 1200 calories a day.
Exercise: You should increase your calories if you exercise. However, don’t go crazy. Unless you’re training for a marathon (or equivalent), don’t increase your calories by more than 200 calories/day for a workout. Don’t trust your watch to tell you “how much more you can eat.”

*About the Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor Equation, one of the most trusted formulas for estimating your Basal Metabolic Rate (BMR) — the number of calories your body burns at rest. Introduced in 1990 as an improvement over older methods, it’s widely used by dietitians and researchers for its accuracy. The formula factors in your weight, height, age, and gender to calculate how many calories you’d burn per day without exercise. Source.

**These calculators are for estimation purposes only. While they’ll be approximately correct, only a doctor or full scan can tell you exactly how many calories your body burns per day. Every body is slightly different.
Some background info: