This is a simple but highly accurate scientific calorie calculator, along with 5 evidence-based tips on how to sustainably reduce calorie intake.

Enter your details in the calculator below to figure out how many calories you should be eating per day to either maintain or lose weight.

Standard units (US)Metric units
Gender

Age
Years…
Weight
Pounds…
Height
Feet…
Inches…
Activity

Calculate
The calculator is based on the Mifflin-St. Jeor equation, a formula that has been shown to be an accurate way of estimating calorie needs in numerous studies (1Trusted Source, 2Trusted Source).

How Many Calories Should You Eat on Average?
An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.

However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health and several others.

What Are Calories?
A calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages. To lose weight, you need to eat fewer calories than your body burns each day.

The Best Online Calorie Counters
Here is a list of free sites where you can insert foods you’re eating to keep track of your calorie intake: 5 Best Calorie Counter Websites and Apps.

All of them are available online and include apps for iPhone/iPad and Android devices.

It’s highly recommended to use a calorie counter for at least a few days, to see how many calories, carbs, protein, fat, fiber, vitamins and minerals you’re truly eating.

Seeing the numbers like this can often be an eye opener.