Health & FitnessReviewed Methodology
Calorie Calculator
This calorie calculator estimates daily calories for maintenance, weight loss, or weight gain based on standard metabolic formulas.
Quick answer
BMR estimates calories burned at rest.
What this tells you
- •BMR estimates calories burned at rest.
- •Activity level scales BMR to maintenance calories.
- •Goal adjustment suggests a practical calorie target.
How to Use
- 1Enter age, sex, weight, and height.
- 2Select your activity level.
- 3Choose your goal (maintain, lose, gain).
- 4Calculate to view estimated daily calories.
How It Works
Formula
BMR (Mifflin-St Jeor) then Maintenance = BMR x Activity Factor; Target = Maintenance +/- Goal AdjustmentThe calculator uses Mifflin-St Jeor for BMR and multiplies by activity factor, then adjusts based on goal.
Calculation note: values are processed in the order shown above, using the current input units.
Worked Examples
Maintenance estimate
SexMale
Age30
Weight70 kg
Height175 cm
ActivityModerate
ResultMaintenance: 2556 kcal/day
Common mistakes
- Choosing an activity level that is too high
- Confusing maintenance calories with weight-loss targets
- Ignoring changes in body weight over time
Limitations
Calorie formulas are estimates and do not capture all individual metabolic differences.
Frequently Asked Questions
No. They are estimates based on standard equations and activity assumptions.
Recalculate after meaningful weight or activity changes.
No. Use it as a planning baseline, not a medical recommendation.