Calorie Calculator

Calculate your daily calorie needs based on your body and activity.

Basal Metabolic Rate (BMR)

1618 kcal

Maintenance Calories

2507 kcal

Weight Loss (-500 kcal)

2007 kcal

Weight Gain (+500 kcal)

3007 kcal

About This Calculator

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for calculating BMR. Results are estimates and may vary based on individual factors.

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About this tool

This calorie calculator estimates your daily energy needs using the Mifflin-St Jeor equation, the most accurate BMR formula in common use. It returns your basal metabolic rate (BMR), maintenance calories (TDEE), and weight-loss/gain targets adjusted by ±500 kcal. Results are estimates for informational purposes only and are not medical advice — consult a doctor or registered dietitian for a tailored plan.

How to use

  1. Choose your gender (the BMR formula differs slightly).
  2. Enter your age, height in cm, and weight in kg.
  3. Pick the activity level that best matches your weekly routine.
  4. Read your BMR, maintenance, weight-loss, and weight-gain calorie values.
  5. Use the maintenance value as a baseline; adjust gradually rather than drastically.

Common use cases

  • Setting a daily calorie target for weight loss or muscle gain.
  • Estimating energy needs before planning weekly meals.
  • Adjusting macros and portions when starting a new fitness program.
  • Comparing your needs across different activity weeks.
  • Sharing baseline numbers with a trainer or nutritionist.

Frequently asked questions

Q. Should I consult a doctor before starting a calorie plan?

A. Yes, especially if you have medical conditions, are pregnant, under 18, over 65, or have a history of eating disorders. This tool is informational only.

Q. Why does the formula need my gender?

A. Average lean mass differs between sexes, which changes BMR. Mifflin-St Jeor uses different constants for men and women.

Q. Is 500 kcal deficit the right pace for weight loss?

A. It targets roughly 0.5 kg / 1 lb per week, considered safe for most adults. Larger deficits may be unsustainable or unsafe.

Q. Why is my real calorie burn different from this estimate?

A. BMR formulas have ±10% error. Real expenditure depends on body composition, NEAT, exercise efficiency, and other factors.