Calorie Calculator (Maintenance & Goals)

Estimate daily calories for maintenance, weight loss, or weight gain.

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Calculator

Unit System

Sex

Age

Height (cm)

Weight (kg)

Height (ft)

Height (in)

Weight (lb)

Activity Level

Goal

BMR

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Maintenance Calories

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Goal Calories

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Activity Factor

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Estimated Weekly Change

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Suggested Range

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Calorie needs vary by individual. Use these estimates for informational purposes only.

How it works

Enter your age, sex, height, weight, and activity level. The calculator estimates your basal metabolic rate using the Mifflin-St Jeor equation, then multiplies it by an activity factor to estimate daily maintenance calories. Goal calories apply a surplus or deficit for weight change. Results are estimates only.

FAQ

What are maintenance calories?

Maintenance calories are the number of calories you need each day to maintain your current weight.

How do I calculate calories for weight loss?

Start with your maintenance calories and subtract a moderate amount to create a daily deficit.

Which formula is used?

The calculator uses the Mifflin-St Jeor equation, a widely used formula for estimating BMR.

Can I use imperial units?

Yes. You can switch between metric (kg/cm) and imperial (lb/ft/in) units.