Calorie Calculator
Estimate daily calories to maintain, lose or gain weight from age, sex, height, weight and activity using Mifflin-St Jeor, Harris-Benedict or Katch-McArdle.
Results
Daily calories by goal
| Goal | Change per week | kcal |
|---|---|---|
| Extreme weight loss | −0.91 kg | 1,759 |
| Weight loss | −0.45 kg | 2,259 |
| Mild weight loss | −0.23 kg | 2,509 |
| Maintain weight | 0 | 2,759 |
| Mild weight gain | +0.23 kg | 3,009 |
| Weight gain | +0.45 kg | 3,259 |
- Calories = BMR × activity multiplier, then adjusted for the goal. An estimate; adjust it based on your real progress.
- ≈ 7,700 kcal per kg of body fat, so −500 kcal/day ≈ −0.45 kg per week.
What is Calorie Calculator?
Estimates how many calories you burn per day and how many to eat to maintain your weight, lose weight at different speeds or gain weight. It uses your basal metabolic rate and an activity multiplier.
How to use Calorie Calculator
- Choose units and enter Sex, Age, Weight and Height.
- Choose the Formula (Mifflin-St Jeor is the default) and your Activity level.
- Read the calories to maintain weight and the table of goals with the expected weekly change.
Example
Male, 30 years, 80 kg, 180 cm, moderately active, Mifflin-St Jeor
Maintain 2,759 kcal/day; weight loss 2,259 kcal; weight gain 3,259 kcal
When to use Calorie Calculator
Use it as a starting point for a diet plan, then adjust based on real weight changes over a few weeks. It is not suitable for children, pregnancy or medical conditions; consult a professional in those cases.
How Calorie Calculator works
BMR is calculated with Mifflin-St Jeor (10·kg + 6.25·cm − 5·age + 5 for men, −161 for women), the revised Harris-Benedict equation or Katch-McArdle (370 + 21.6 × lean mass). Maintenance calories = BMR × activity multiplier (1.2 sedentary to 1.9 extra active). Goals add or subtract 250, 500 or 1,000 kcal per day; using about 7,700 kcal per kg of body fat, −500 kcal/day is roughly −0.45 kg per week. A warning appears if a goal falls below 1,500 kcal (men) or 1,200 kcal (women).
Common Use Cases
- Finding maintenance calories
- Setting a calorie target for fat loss
- Planning a lean bulk
- Comparing BMR formulas
FAQs
Which formula is most accurate?
Mifflin-St Jeor is generally the most accurate for the general population. Katch-McArdle can be better if you know your body fat percentage.
How fast should I lose weight?
Many guidelines suggest about 0.5–1% of body weight per week. Very large deficits are hard to sustain.
Why is my real result different?
Formulas estimate averages; individual metabolism and activity vary. Track your weight and adjust by 100–200 kcal steps.