Calorie Calculator
Find your daily calorie needs for maintenance, cutting, or bulking.
Quick answer
Your daily calorie need is your basal metabolic rate (from the Mifflin-St Jeor equation) multiplied by an activity factor from about 1.2 (sedentary) to 1.9 (very active). To lose weight, eat below that number; to gain, eat above it — roughly 3,500 calories equals one pound.
Calories to maintain your weight
2,267
calories per day
BMR (at rest)
1,649 kcal
- Maintain weight2,267 kcal
- Mild weight loss−0.25 kg/wk2,017 kcal
- Weight loss−0.5 kg/wk1,767 kcal
- Mild weight gain+0.25 kg/wk2,517 kcal
- Weight gain+0.5 kg/wk2,767 kcal
Targets below 1,200 kcal/day are floored — very low intakes should only be undertaken with medical supervision.
How your calorie needs are estimated
The calculator uses the Mifflin-St Jeor equation, the formula most validated against measured metabolic rates:
BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
That basal rate is then multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active) to estimate total daily energy expenditure. A deficit of roughly 500 kcal/day corresponds to losing about 0.5 kg (1 lb) per week.
Treat it as a starting point
Individual metabolisms vary around any formula by ±10% or more, and activity multipliers are easy to overestimate. Pick a target, track your weight for two to three weeks, and adjust by 100–200 kcal based on what actually happens. For medical conditions or a history of disordered eating, work with a clinician.
Sources & methodology
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