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Calorie Calculator

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

Health & Fitnessavailable

Calorie Calculator

Estimate maintenance calories and daily targets for weight loss or weight gain using the Mifflin-St Jeor formula.

Units

Gender

Result

Enter age, height, and weight to calculate calories.

What next?

  • Track calorie intake and body weight over time.
  • Adjust calorie targets as weight and activity change.
  • Treat the result as an estimate, not an exact daily rule.

This calculator is for general planning only and is not medical advice. For personal health or nutrition guidance, speak with a qualified professional.

About Calorie Calculator

Use the Calorie Calculator to estimate maintenance calories from age, gender, height, weight, and activity level. The tool also shows daily calorie targets for maintaining weight, losing weight, or gaining weight.

How to use

  1. Choose Metric or Imperial units.
  2. Enter age, gender, height, and weight.
  3. Select the activity level that best matches your usual week.
  4. Review the live BMR, maintenance calorie estimate, and goal targets.
  5. Use the loss and gain toggles to focus the target list, then copy the result if needed.

Worked example

Maintenance and goal targets

Sample input

Age: 30 Gender: Male Height: 180 cm Weight: 80 kg Activity: Moderate exercise

Sample result

  • BMR: 1,780 calories/day
  • Maintenance: 2,608 calories/day
  • Weight loss, 0.5 kg/week: 2,108 calories/day
  • Weight gain, 0.5 kg/week: 3,108 calories/day

Features

  • Estimates BMR with the Mifflin-St Jeor formula.
  • Supports metric and imperial inputs.
  • Calculates maintenance calories from activity multipliers.
  • Shows calorie targets for maintenance, weight loss, and weight gain.
  • Shows each target as calories per day and percentage of maintenance.
  • Includes low-calorie warnings for aggressive weight loss targets.
  • Lets you show or hide weight loss and weight gain targets.
  • Formats calories and percentages as easy-to-read whole numbers.

How it works

  • The calculator converts imperial height and weight into metric values before running the formula.
  • BMR is estimated with Mifflin-St Jeor using weight, height, age, and gender.
  • Maintenance calories are estimated by multiplying BMR by the selected activity level.
  • Weight loss targets subtract 250, 500, or 1,000 calories from maintenance.
  • Weight gain targets add 250, 500, or 1,000 calories to maintenance.
  • Targets are estimates only and should be adjusted over time based on real body-weight trends.

Common use cases

  • Estimating daily maintenance calories.
  • Planning a moderate calorie deficit for weight loss.
  • Planning a calorie surplus for weight gain.
  • Comparing how activity level changes calorie needs.
  • Copying calorie targets into a meal-planning note.
  • Checking whether an aggressive loss target may be too low.

Frequently asked questions

What is a Calorie Calculator?

A Calorie Calculator estimates how many calories you may burn in a day, then shows possible daily targets for maintaining, losing, or gaining weight.

What are maintenance calories?

Maintenance calories are the estimated calories needed to keep body weight roughly stable at the selected activity level.

Which formula does this calculator use?

This calculator uses the Mifflin-St Jeor formula to estimate BMR, then applies an activity multiplier to estimate maintenance calories.

What is the difference between BMR and maintenance calories?

BMR estimates calories used at rest. Maintenance calories estimate total daily needs after activity is included.

How are weight loss targets calculated?

The tool subtracts 250, 500, or 1,000 calories from estimated maintenance calories to show mild, standard, and aggressive daily targets.

How are weight gain targets calculated?

The tool adds 250, 500, or 1,000 calories to estimated maintenance calories to show mild, standard, and faster gain targets.

Why do some targets show warnings?

Warnings appear when a weight loss target falls below common lower-calorie reference points or when the target is especially aggressive.

Are calorie estimates exact?

No. Real calorie needs vary with activity, body composition, health, sleep, stress, and tracking accuracy. Use the result as a starting estimate.

Can I use pounds and feet?

Yes. Choose Imperial units, then enter height in feet and inches and weight in pounds.

Does this calculator give medical or diet advice?

No. It provides general estimates only. For personal medical, nutrition, or weight-management advice, speak with a qualified professional.