While several equations exist for calculating daily calorie requirements, the ADA (American Dietetic Association) found the Mifflin-St. Jeor equation to be the most accurate and is recommended by nutrition professionals. This equation is quite involved but our calculators makes it a snap.
All you need to do is input your weight, height and age. That’s it! The rest is calculated automatically. Remember not to go below the minimum daily requirements of 1,200 calories for women and 1,400–1,500 for men.
The example below depicts a 38 year old male who weighs 175 lb and is 6 ft tall, who is moderately active, would have the following automatic results (circled in red):
In order to maintain current weight, he would consume 2718 calories a day. To lose a pound a week, he would consume 2218 calories a day. To lose half a pound, he would consume 2468 calories per day.
At the bottom of the chart, it displays the daily PV meal (Main Protein and vegetable meal) and V-Plus meal (adding carbs to a meal, only seconds of vegetables) calorie requirements as described on our daily calorie requirements page. In this case, 2218 for maintenance, 1718 to lose one pound a week and 1968 to lose just half a pound a week. Now divide these results between the two meals as you wish.