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caloriesClassic tool

Calorie Calculator

Estimate maintenance calories, deficit targets or surplus targets from your body data and activity level.

Use this calorie calculator to estimate how many calories you burn per day and set a daily target for maintenance, fat loss or weight gain. The tool combines age, sex used in the equation, weight, height and activity level to build a practical energy estimate.

The calculation starts with the Mifflin-St Jeor equation for basal metabolic rate and then applies an activity multiplier to estimate maintenance calories. After that, it adds or subtracts calories based on your goal so you can plan a deficit or surplus with less guesswork.

The result is only an estimate, not medical advice. Body composition, hormones, medications, sleep and training volume can change real energy needs. If you also want a simple body-size reference, you can check our BMI calculator.

This estimate uses Mifflin-St Jeor for basal metabolism and standard activity factors for maintenance.

SummaryFill in the fields to estimate your daily calories.
Basal metabolic rate—
Maintenance calories—
Daily target—
Estimated BMI—
BMI category—
Applied formula—
NoteEstimate based on a standard equation. Real needs vary with body composition, routine and clinical context.

Use clear inputs to get a more useful result.