Calorie Calculator
Daily energy needs using the Mifflin–St Jeor equation and an activity factor.
Profile
Estimated maintenance calories: kcal/day
BMR (basal): kcal/day. For weight loss or gain, adjust with professional guidance.
How daily calorie needs are estimated
This calculator estimates basal metabolic rate (BMR) with the Mifflin–St Jeor equation, then multiplies it by an activity factor to estimate total daily energy expenditure — the calories needed to maintain your current weight given your reported activity level.
Frequently asked questions
How do I lose or gain weight using this number? A deficit of roughly 500 calories/day below maintenance is a common target for losing about 1 lb (0.45 kg) per week, since one pound of fat is roughly 3,500 calories; a similar surplus supports gradual weight gain. See the Macro Calculator for a version that builds this in automatically.
Which activity level should I pick? Be honest about your typical week, not your best week — many people overestimate their activity level, which leads to an inflated calorie target and stalled progress toward a weight goal.
Why do two calculators give me slightly different BMR numbers? Different BMR formulas (Mifflin–St Jeor, Harris-Benedict, Katch-McArdle) use slightly different inputs and coefficients — small differences between tools are normal and don't indicate an error.