🍎 Calorie Intake Calculator
Quickly find how many calories you need each day to lose, maintain, or gain weight based on your body stats and activity level.
Finding your daily calorie needs
Your daily calorie intake needs depend on your Basal Metabolic Rate (BMR) — the energy your body burns at rest — plus the calories you burn through daily movement and exercise.
How this calculator works
This calculator uses the Mifflin-St Jeor equation to estimate your BMR from your sex, age, weight, and height, then multiplies it by an activity factor to estimate maintenance calories. Since roughly 3,500 kcal equals about 0.45 kg (1 lb) of body fat, subtracting or adding about 500 kcal per day targets a change of roughly 0.5 kg per week.
This tool is for general planning and educational purposes only and is not a substitute for personalized advice from a registered dietitian or physician.