CalcLibrary

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
kg
cm
years
Examples

70 kg, 175 cm, moderate activity, maintain

Daily calorie target
2,556 kcal
Maintenance calories
2,556 kcal
Basal metabolic rate
1,649 kcal
Estimated weekly change
0 kg/week

This is the total energy you need to maintain your current weight.

Estimate only — not medical or nutrition advice. The Mifflin-St Jeor equation ignores body composition, medical conditions, and medication. Talk to a registered dietitian or healthcare provider before starting a deficit or surplus plan, especially if you are pregnant, have a thyroid or metabolic condition, or take medication that affects appetite or weight.

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Examples

How It Works

Formula

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

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

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

Variables

BMR\text{BMR}

Basal Metabolic Rate(kcal/day)

Maintenance\text{Maintenance}

Maintenance calories(kcal/day)

Target\text{Target}

Daily calorie target(kcal/day)

mm

Body weight(kg)

hh

Height(cm)

aa

Age(years)

ss

Sex offset (+5 male, −161 female)

AA

Activity multiplier (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active)

gg

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.

Frequently Asked Questions

01How 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.
02What is BMR?
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.
03How fast will I lose or gain weight?
A 500 kcal/day adjustment is a common planning rule; for weight loss, that often corresponds to about 0.5 kg (1 lb) per week. For a surplus, treat it as a scenario rather than a promised gain rate. Real-world results vary with adherence, water weight, and individual metabolism.
04What is the Mifflin-St Jeor equation?
It is a widely used formula for estimating BMR: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 for males (−161 for females).
05How accurate is this calculator?
The Mifflin-St Jeor equation is still an estimate. Individual metabolism, genetics, and body composition can cause variation.

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