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Fill in your details and hit Calculate My Calories to see your results here.
These are estimates based on the Mifflin-St Jeor equation and a general macro split — not medical advice. Actual needs vary by individual.
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How this calculator works
This calculator estimates your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — using the Mifflin-St Jeor equation, one of the most widely used and validated formulas for this purpose:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Your BMR is then multiplied by your selected activity level to estimate your maintenance calories. The result is a solid estimate, not a medical measurement — everyone's real metabolism varies somewhat from the formula.
Understanding your calorie target
Maintenance calories are the estimated amount your body needs daily to keep your weight stable — energy in roughly equal to energy out. To lose weight, this calculator applies a moderate ~500 calorie/day deficit below maintenance, a widely used, sustainable starting point for gradual fat loss. To gain weight, it applies roughly the same surplus above maintenance. Maintaining simply targets the maintenance number itself. These are general, evidence-informed starting points — not fixed rules — since real results depend on individual metabolism, body composition, and how accurately activity level is estimated. Use your result as a starting point, track your actual progress for a few weeks, and adjust from there.
Frequently asked questions
How many calories should I eat per day?
It depends on your age, sex, height, weight, and activity level. This calculator estimates your maintenance calories from those factors — the daily amount that keeps your weight stable — which you can then adjust up or down based on your goal.
How many calories should I eat to lose weight?
A common, sustainable approach is eating roughly 500 calories below your maintenance level each day, which this calculator applies automatically when you select "Lose Weight." Larger deficits can work short-term but are harder to sustain and more likely to affect energy and muscle mass.
What are maintenance calories?
The estimated number of calories your body needs in a day to keep your current weight stable, based on your BMR and activity level.
How accurate is a calorie calculator?
It gives a solid starting estimate, not a precise measurement. Individual factors a formula can't see — genetics, muscle mass, hormones — mean your real number could be somewhat higher or lower. Treat it as a starting point to test and adjust based on your own results.
These calorie estimates are general informational estimates only, not medical advice. Consult a healthcare professional before making major dietary changes.