About the Calorie Calculator
This calorie calculator estimates daily energy needs from body size, age, sex, activity level, and weight goal. Use it as a starting point, then adjust based on real weight trends.
BMR and Maintenance Calories
BMR estimates the calories your body uses at rest. Maintenance calories apply an activity multiplier to estimate the intake that may keep your weight stable.
How the Estimate Is Built
The calculator first estimates basal metabolic rate from age, sex, height, and weight, then applies the selected activity level. For example, a resting estimate of 1,500 kcal with a moderate-activity multiplier of 1.55 produces an estimated maintenance intake near 2,325 kcal per day.
Weight Loss and Weight Gain Targets
Goal calories add a moderate surplus or deficit to maintenance calories. Aggressive targets can be harder to follow and may be inappropriate for some adults.
Macros
The macro estimate divides calories into protein, fat, and carbohydrates. It is not a strict meal plan, but it helps turn a calorie target into practical daily numbers.
Why Results Are Estimates
Calorie needs vary with metabolism, training, sleep, medication, and daily movement. If weight does not move as expected after two or three weeks, adjust gradually.
Limits and Source
This tool uses prediction equations rather than a direct metabolic measurement. It is not a treatment plan and may not be suitable for people under 18, during pregnancy or breastfeeding, or with an eating disorder, metabolic condition, or other medical need. The Mifflin-St Jeor equation is described in this peer-reviewed study; seek personalized advice from a qualified clinician or dietitian when needed.