How many calories do I need per day?

Pick a goal — cut, maintain, or bulk. The calculator uses your stats and activity level to estimate your maintenance calories, then subtracts 500 kcal/day for cutting or adds 500 kcal/day for bulking.

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic life-sustaining functions like breathing and circulation.

How fast will I lose or gain weight?

A 500 kcal/day deficit or surplus targets roughly 0.5 kg (1 lb) per week. Real-world results vary with adherence, water weight, and individual metabolism.

What is the Mifflin-St Jeor equation?

It is the most accurate formula for estimating BMR: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 for males (−161 for females).

How accurate is this calculator?

The Mifflin-St Jeor equation is accurate to within about 10% for most people. Individual metabolism, genetics, and body composition can cause variation.

HEAHealth & Fitness

Calorie Calculator

How many calories you need per day to maintain, lose, or gain weight. Pick a goal (cut / maintain / bulk) and get a daily calorie target plus the Mifflin-St Jeor maintenance and BMR estimates.

Units

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Goal

Calorie target adjusts ±500 kcal/day.

Weight

Height

Age

years

Gender

Activity Level

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How It Works

Formula

\text{BMR} = 10 m + 6.25 h - 5 a + s

\text{Maintenance} = \text{BMR} \times A

\text{Target} = \text{Maintenance} + g

Where

$\text{BMR}$: Basal Metabolic Rate(kcal/day)
$\text{Maintenance}$: Maintenance calories(kcal/day)
$\text{Target}$: Daily calorie target(kcal/day)
$m$: Body weight(kg)
$h$: Height(cm)
$a$: Age(years)
$s$: Sex offset (+5 male, −161 female)
$A$: Activity multiplier (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active)
$g$: Goal adjustment (−500 cut, 0 maintain, +500 bulk)(kcal/day)

We estimate maintenance from your stats and activity, then adjust ±500 kcal/day for your goal. Mifflin-St Jeor under the hood.

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