🍽️ Calorie Calculator
Find out roughly how many calories you need each day to maintain your current weight, or to lose or gain weight at a steady pace.
How daily calorie needs are estimated
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) — the energy your body uses at rest — plus the energy you burn through daily activity and exercise. This calculator combines both to estimate a personalized calorie target for your goal.
How this calculator works
The calculator estimates your BMR using the Mifflin-St Jeor equation (based on your age, height, weight, and gender), then multiplies it by an activity factor to estimate your total maintenance calories. Depending on your selected goal, it then adds or subtracts calories: roughly 250 calories per day for a mild half-pound-per-week pace, or 500 calories per day for a full pound-per-week pace of change, based on the common approximation that one pound of body fat corresponds to about 3,500 calories. It also suggests a rough macronutrient split (protein, fat, and carbohydrates) as a starting point.
These figures are estimates based on population-average formulas and general guidelines; actual needs vary by individual and can change over time. This tool is for general nutrition planning and educational purposes only and is not a substitute for advice from a registered dietitian or physician.