Calorie Calculator

Estimate daily calorie needs for maintenance, loss, or gain.

Maintenance + goals

Activity multipliers

Daily targets

Daily calorie needs

Maintenance calories with goal-based adjustments.

Ageyears

Heightcm

Weightkg

Activity level

Maintenance

2,153kcal

BMR

1,389kcal

Mild loss (-10%)1,938kcal

Weight loss (-20%)1,722kcal

Mild gain (+10%)2,368kcal

Weight gain (+20%)2,584kcal

Goal calorie comparisonkcal/day

Weight loss (-20%)

1,722

Mild loss (-10%)

1,938

Maintenance

2,153

Mild gain (+10%)

2,368

Weight gain (+20%)

2,584

Daily energy needs

Your maintenance calories come from your basal metabolic rate and activity level. Adjustments create a deficit or surplus.

BMR uses the Mifflin-St Jeor equation and activity multipliers (1.2–1.9). These are population averages and can be off for individuals.

Moderate calorie changes are easier to sustain and better for long-term adherence.