Calorie Calculator
Estimate BMR, maintenance calories, and a goal-based daily calorie target.
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Guide
How this calorie calculator works
This tool estimates daily calorie needs using the Mifflin-St Jeor equation for BMR, then adjusts for activity level and goal.
Estimate BMR
BMR is the estimated energy your body uses at rest before activity is added.
Apply activity level
The activity multiplier estimates total daily energy needs based on your routine.
Adjust for goal
The target adds or subtracts calories for a simple gain, maintain, or loss estimate.
FAQs
Why are calorie estimates imperfect?
Actual needs depend on metabolism, lean mass, training, sleep, stress, medical conditions, and tracking accuracy.
What activity level should I choose?
Choose the level that best reflects an average week, not your most active day.
Is a 500 calorie deficit always right?
No. It is a common planning estimate, but the right target depends on the person and should be adjusted carefully.
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