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 0.5 kg (1 lb) of weight loss per week, and 250 kcal to about half that pace — the conventional, moderate rates. 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.