Calorie Calculator
Calculate daily calories to lose, maintain, or gain weight from your BMR and activity level. Free calorie calculator using Mifflin-St Jeor.
Independently verified for accuracy
Calculator by Toolsloft ↗- Daily target
- 2259 kcal/day
- Maintenance
- 2759 kcal/day
- BMR
- 1780 kcal/day
Find how many calories to eat per day to lose, maintain, or gain weight. Enter your sex, weight, height, age, and activity level, then pick a goal, and the calculator shows your maintenance calories and the target that moves you toward it.
How this is calculated
Basal metabolic rate comes from the Mifflin-St Jeor equation, then is multiplied by an activity factor (1.2 sedentary to 1.9 athlete) for maintenance calories. Losing or gaining shifts that by 500 kcal a day, the step tied to roughly one pound of weight change per week.
How to use
- Enter your sex, weight, height, and age.
- Pick the activity level that fits a normal week.
- Choose whether you want to lose, maintain, or gain.
- Read your maintenance calories and your daily target.
Examples
- Male, 80 kg, 180 cm, 30, moderate, lose:
2,259 kcal/day - Male, 90 kg, 185 cm, 40, active, gain:
3,710.66 kcal/day
FAQ
- How many calories should I cut to lose weight?
- A deficit of about 500 calories a day below maintenance leads to roughly one pound of fat loss per week for most people. Larger cuts are harder to sustain.
- What are maintenance calories?
- The calories that keep your weight stable, equal to your BMR times your activity factor. Eat below it to lose and above it to gain.
- Which BMR formula does this use?
- Mifflin-St Jeor, which is widely regarded as the most accurate general equation for resting metabolic rate.