🔥
Calorie Calculator
Daily calorie needs for maintenance, loss or gain.
Enter your details
Gender
Results
Daily Calorie Target
—
Maintenance Calories
—
BMR
—
How to use the Calorie Calculator
Enter your stats, activity level and goal. We use the Mifflin-St Jeor equation for BMR, then adjust ±500 kcal for loss/gain.
How calorie needs are calculated
We use the Mifflin-St Jeor equation for BMR — men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5; women: same formula minus 161. BMR is multiplied by an activity factor (1.2 sedentary → 1.9 athlete) to get maintenance calories.
Setting your target
Fat loss: eat ~500 kcal below maintenance (≈1 lb/week). Muscle gain: ~200–300 above with high protein (see our protein calculator). Track weight for 2–3 weeks and adjust — formulas are starting points, your body's response is the truth. Pair with the TDEE calculator for the full breakdown.
Frequently Asked Questions
A 500 kcal daily deficit ≈ 1 lb (0.45 kg) per week. Faster loss often sacrifices muscle.
BMR is what you'd burn lying still all day. TDEE adds activity — that's the number that matters for weight goals.