Calorie Calculator
Daily calorie target for loss, maintenance or gain.
How to Use
- Enter your details and activity level.
- Pick a goal (lose, maintain or gain).
- See your daily calorie target and projected weekly change.
Calculation Method
Maintenance = Mifflin-St Jeor BMR × activity factor.
Target = maintenance + goal adjustment. A deficit/surplus of ~7,700 kcal ≈ 1 kg of body weight. Targets are floored at 1,200 kcal/day for safety.
Source: Mifflin-St Jeor; ~7,700 kcal per kg energy balance approximation
Examples
Target ≈ 2,010 kcal/day (−550)
Target = 2,560 kcal/day
Frequently Asked Questions
Very low intakes should only be done under professional supervision. This tool will not recommend below 1,200 kcal/day.
Water weight, adherence, and metabolic adaptation all affect real results. Use the estimate as a starting point.
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Health & Fitness Disclaimer
The health and fitness calculations provided are estimates only and should not replace professional medical advice. Individual health needs vary based on medical conditions, medications, personal goals and activity level. Consult with a healthcare provider, registered dietitian, or certified fitness professional before making significant changes to your diet or exercise routine. Not medical advice.
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Last updated: May 24, 2026