How are daily calories estimated?

This calculator estimates BMR with the Mifflin-St Jeor equation, then multiplies by an activity factor to estimate maintenance calories.

How many calories should I cut to lose weight?

A common starting point is about 500 calories below maintenance per day, but the right deficit depends on body size, activity, hunger, and medical context.

Why is my calorie estimate not exact?

Calorie needs vary with metabolism, muscle mass, sleep, training, stress, and tracking accuracy. Treat the result as a starting point and adjust over time.

Calorie Calculator

Estimate daily calories for maintenance, weight loss, or weight gain using the Mifflin-St Jeor equation.

Sex

Age

Height Feet

Height Inches

Weight (lb)

Activity Level

Goal

Results

Target Calories2197 / day

Maintenance Calories2197 / day

BMR1417 / day

Calorie estimates are starting points. Adjust based on progress, hunger, training load, and advice from a qualified professional.

How to Use This Calculator

The calorie calculator estimates daily energy needs based on age, sex, height, weight, activity level, and goal. It gives a maintenance estimate plus a target for losing, maintaining, or gaining weight.

Formula

BMR is estimated with the Mifflin-St Jeor equation, then multiplied by an activity factor. The goal setting adjusts the maintenance estimate up or down.

Example

If maintenance is 2,200 calories per day, a weight-loss target may start around 1,700 calories per day. Actual results vary, so adjust based on progress over several weeks.

Common Tips

Treat calorie estimates as starting points, not exact prescriptions.
Track trends over time instead of reacting to one day of scale weight.
People with medical conditions, pregnancy, or eating disorder history should seek professional guidance.

Frequently Asked Questions

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