Calorie Calculator
Use this calorie calculator to estimate your daily maintenance calories, then see practical targets for fat loss or lean weight gain. The result is a starting estimate, not a fixed rule.
Estimate based on the Mifflin-St Jeor equation. Track real weight trend for 2-3 weeks and adjust.
How it's calculated
Maintenance calories = BMR × activity multiplier
This calculator estimates BMR with the Mifflin-St Jeor equation, then multiplies it by your activity level. A modest deficit supports fat loss; a small surplus supports muscle gain when paired with strength training.
What your result means
| Category | Range | What it means |
|---|---|---|
| Fat loss | Maintenance - 500 | A common starting deficit for slow, sustainable weight loss. |
| Maintenance | Estimated TDEE | The calories likely needed to keep body weight roughly stable. |
| Lean gain | Maintenance + 300 | A conservative surplus for gaining muscle while limiting fat gain. |
How calorie needs are estimated
Calorie calculators start with basal metabolism, then add activity. The estimate is useful, but your real maintenance level depends on steps, workouts, sleep, hormones, stress, and how accurately intake is tracked.
How to use the result
Pick one target and track the trend for two to three weeks. If weight is not moving as expected, adjust by 100–200 calories rather than making a dramatic jump.
Calories and daily habits
The easiest calorie target is the one supported by your routine: protein at meals, enough water, daily movement, and fewer autopilot snacks or late-night scrolling sessions.
Frequently asked questions
How many calories should I eat a day?
It depends on your age, sex, height, weight, and activity level. This calculator estimates maintenance calories first, then gives fat-loss and lean-gain targets around that number.
What is a safe calorie deficit?
A deficit of about 300–500 calories per day is a common starting point for sustainable fat loss. Larger deficits can work short term but are harder to maintain and may cost muscle.
Why is my calorie estimate wrong?
All equations are estimates. Real calorie needs shift with daily steps, exercise, sleep, stress, and tracking accuracy. Use the result as a starting point and adjust from your weight trend.
Should I eat back exercise calories?
Usually only partially. Wearables often overestimate exercise calories, so eating every calorie back can erase the intended deficit.