Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain using the accurate Mifflin-St Jeor equation.
Enter your details and click Calculate to see your daily calorie targets for weight loss, maintenance, or muscle gain.
Free Calorie Calculator
Find out exactly how many calories you need to eat per day to maintain your weight, lose fat, or gain muscle. This calculator uses the highly accurate Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and factors in your activity level.
How to Use It
- Enter your age, gender, height, and weight.
- Select your activity level, from sedentary to very active.
- Choose a goal — maintain, lose, or gain weight — to see your target daily calories.
Example
A moderately active 28-year-old man, 180cm and 80kg, might need roughly 2,700 calories/day to maintain weight, or around 2,200 to lose about 1lb per week.
Common Use Cases
- Setting a daily calorie target for weight loss, maintenance, or muscle gain.
- Planning meals or tracking food intake against a personalized goal.
FAQs
How many calories should I cut to lose weight?
A deficit of about 500 calories/day from your maintenance level typically leads to roughly 1lb of weight loss per week — a commonly recommended, sustainable pace.