Classic 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.
Use clear inputs to get a more useful result.
How to use Calorie Calculator
Open the tool, fill in the fields with the data you already have and generate the result step by step. If you want to compare scenarios, change one field at a time so it is easier to understand the impact of each value.
When Calorie Calculator is useful
The goal here is simple: Estimate maintenance calories, deficit targets or surplus targets from your body data and activity level. It works well for quick checks, planning, study and review before you move to a final decision or document.
What to review before using the result
Check units, labels, numbers, timing and any context that can change the meaning of the output. If the result will be used in a quote, technical task, published page or report, finish with a manual review.
Frequently asked questions
What should I prepare before using the tool?
Keep the key values, labels and units ready before filling in the fields. Cleaner inputs make the final result easier to review and compare.
Can I test different scenarios on the same page?
Yes. The safest approach is to change one field at a time, compare the outputs and note which value actually changes the final answer.
Is the result ready to use without checking it?
It is better to treat it as support. Review the output once more before using it in a quote, document, spreadsheet, technical task or published page.