How this calorie calculator works
It starts with the Mifflin-St Jeor equation, a widely used estimate of the calories your body uses at rest, based on your weight, height, age and sex. It then multiplies that by an activity factor to estimate your maintenance calories, sometimes called your total daily energy expenditure (TDEE).
Every number here is an estimate. Two people with the same measurements can differ by a few hundred calories a day, so treat the result as a place to start and adjust from what you see over a few weeks.
What the activity levels mean
- Mostly sitting: a desk job and little planned exercise.
- Lightly active: light exercise or a long walk one to three days a week.
- Moderately active: exercise three to five days a week.
- Very active: hard exercise six or seven days a week.
- Extra active: a physical job plus hard training.
If you are between two levels, pick the lower one. Most people overestimate how active they are.
Eating a little less or a little more
The selector applies a 10% change to your maintenance estimate. It is a gentle nudge, not a plan. If you want to change your weight, or you have a medical condition, talk to a doctor or dietitian first.
From a number to a habit
A target is only useful if you know where you are against it. With Ramen you write what you ate like a note, and calories and macros appear beside each line, so you can see your day against the number as you go. It's coming soon to iPhone. Join the waitlist.
Want your protein and carbs worked out too? Try the macro calculator and the protein calculator, or read how many calories you should eat.