Calorie Calculator
Estimate the calories you burn per day and get maintenance, weight-loss, and weight-gain targets built from the Mifflin-St Jeor equation and standard activity multipliers. Pair it with the Macro Calculator to turn a calorie target into protein, carb, and fat grams.
Daily calorie targets
Example: male, 70 kg, 175 cm, 25, moderately active → maintenance ≈ 2,594 kcal/day.
From BMR to daily targets
The chain is simple: the Mifflin-St Jeor equation estimates calories at rest (1,674 in the example), an activity multiplier scales it to real life (2,594 at moderate activity), and goal targets add or subtract a sustainable margin — 2,094 for ~0.5 kg/week of loss, 3,094 for steady gain. Every number in this paragraph is produced by the page's own tested engine.
Treat it as a starting point
Metabolism varies between individuals, activity levels are easy to overestimate, and logged food intake is famously underestimated. The estimate's real job is to anchor a two-week experiment: hold intake near the target, watch the scale's weekly average, and adjust in small steps. For the resting-rate figure alone, see the BMR Calculator.
Frequently asked questions
How are the maintenance calories estimated?
Your basal metabolic rate (Mifflin-St Jeor) is multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active). The result — often called TDEE — is the intake at which weight is expected to stay stable.
Why do the loss targets subtract 250 and 500 kcal?
A daily deficit of roughly 500 kcal corresponds to about 1 lb (0.45 kg) of weight loss per week, and 250 kcal to about half that pace — the conventional, moderate rates. In practice the rate slows over time as the body adapts and a lighter body burns fewer calories, so expect the early pace to taper. Faster loss requires larger deficits that are harder to sustain and merit professional guidance.
How accurate will this be for me?
It is a starting estimate, typically within ±10–15%. The reliable method: eat at the estimate for 2–3 weeks, track your weight trend, and adjust intake by 100–200 kcal at a time based on what actually happens.
Is there a minimum safe intake?
Very low-calorie diets (commonly cited below ~1,200 kcal/day for women and ~1,500 for men) should only be undertaken with medical supervision. If a target here lands that low, treat it as a flag to involve a professional, not a plan.
Not medical advice: these are general educational estimates from published population formulas. Consult a qualified healthcare or nutrition professional before changing your diet, especially with any medical condition, pregnancy, or a history of disordered eating. Data is processed locally in your browser and never transmitted. See the methodology page.