Calorie Calculator
Estimate your daily calorie needs for your goal.
- Private
- No sign-up
- Works in your browser
BMR (at rest)
1,718 kcal
Maintenance
2,662 kcal
per day
Lose ~0.5kg/week
2,162 kcal
−500 kcal/day
Gain weight
3,012 kcal
+350 kcal/day
Lean gain
2,812 kcal
+150 kcal/day
What is the Calorie Calculator?
Estimate how many calories you need each day based on your age, sex, height, weight and activity level, using the Mifflin-St Jeor equation. See targets for maintaining, losing or gaining weight.
How to use it
- 1Choose metric or imperial units.
- 2Enter your age, sex, height and weight.
- 3Pick your activity level to see your calorie targets.
Common uses
- Setting a daily calorie target
- Planning weight loss or gain
- Understanding your maintenance calories
- Pairing with a protein target
Please note: Estimates are for general guidance only and are not medical or dietary advice. Speak to a professional before making significant changes to your diet.
Frequently asked questions
What formula does this use?
It uses the Mifflin-St Jeor equation for BMR, then multiplies by an activity factor to estimate your total daily energy expenditure (TDEE).
How many calories to lose weight?
A deficit of around 500 calories a day is a common starting point for roughly 0.5 kg of fat loss per week. Adjust based on your results.