Calorie Calculator
Estimate daily calorie needs and simple targets from BMR, activity, and your entered details.
Inputs
Result
Enter values on the left and select Calculate to see the result here.
What the Calorie Calculator does
- Estimates daily maintenance calories from age, sex, height, weight, and activity level.
- Shows simple daily targets for mild weight loss, weight loss, and weight gain by adjusting maintenance calories.
- Complements the BMR and TDEE calculators by combining the same style of energy estimate into practical targets.
How to use the Calorie Calculator
- Enter age, sex, height in centimetres, and weight in kilograms.
- Choose the activity level that best represents your usual week.
- Click Calculate to see estimated maintenance calories and target calorie levels.
- Treat the outputs as starting estimates and adjust based on real-world progress and professional guidance where needed.
Formula / methodology used
- BMR is estimated with the Mifflin-St Jeor method: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + s.
- The sex adjustment used by the calculator is s = 5 for male and s = −161 for female.
- Maintenance calories = estimated BMR × activity multiplier, using multipliers from 1.2 to 1.9 depending on selected activity.
- Targets are calculated as maintenance − 250, maintenance − 500, and maintenance + 500 kcal/day, with loss targets not allowed below zero.
Example calculation
A 35-year-old male, 180 cm, 80 kg, with moderate activity.
- BMR = 10 × 80 + 6.25 × 180 − 5 × 35 + 5 = 1,755 kcal/day
- Moderate activity multiplier = 1.55
- Maintenance = 1,755 × 1.55 = 2,720 kcal/day when rounded
Result: The calculator estimates about 2,720 kcal/day for maintenance, about 2,470 for mild loss, 2,220 for loss, and 3,220 for gain.
Common mistakes and limitations
- The calculator uses binary sex options because the underlying formula uses those constants; this may not represent everyone accurately.
- Activity multipliers are broad estimates and can be the largest source of error.
- Body composition, health status, age, pregnancy or breastfeeding, medications, hormones, athletic training, eating-disorder history, and changing goals are not modelled.
Important note
This calculator is for general educational planning only and is not medical, nutritional, dietetic, fitness, weight-loss, or healthcare advice. Speak to a qualified professional for personal diet, health, eating disorder, pregnancy, medical-condition, or weight-loss advice.
Calorie Calculator FAQs
Are these calories exact?
No. They are estimates based on a formula and activity multiplier. Actual energy needs vary between people and over time.
How should I choose activity level?
Pick the option that best matches your typical week. Overestimating activity is a common reason calorie estimates are too high.
Does this make a diet plan?
No. It gives calorie estimates only. Food choices, medical needs, training, appetite, and sustainability require separate consideration.
Why are the loss targets 250 and 500 kcal lower?
Those are simple planning offsets used by this calculator. They are not personalised recommendations or guarantees.