Daily Calorie Needs Calculator | BMR and Maintenance
Estimate BMR, maintenance calories, fat-loss calories, and lean-gain calories from age, sex, height, weight, and activity level.
Estimated Daily Calories
2400 kcal
Estimate Daily Calories from BMR and Activity
Enter age, sex, height, weight, and activity level to estimate BMR, maintenance calories, and common calorie targets for fat loss or lean gain.
Calorie Needs Are Not Fixed
Real calorie needs change with activity, sleep, muscle mass, hormones, tracking accuracy, and health conditions. Use the result as a starting estimate and adjust with real progress.
About This Tool
Calorie Needs Calculator estimates your daily calorie requirement based on age, sex, height, weight, and activity level using the Mifflin-St Jeor equation. It shows calories needed to maintain, lose, or gain weight.
When to Use It
Use this when starting a diet or fitness plan and you need a calorie target, when adjusting intake after a change in activity level, or when planning meals for a specific weekly weight change goal.
How to Use
- Enter your age, sex, height, and weight.
- Select your activity level.
- Click Calculate to see your maintenance calories and adjusted targets.
- Use the deficit or surplus amounts as your daily calorie goal.
Frequently Asked Questions
How accurate is the calorie estimate?
The Mifflin-St Jeor equation is a reliable estimate for most adults. Actual needs vary by individual metabolism. Use it as a starting point and adjust based on real results.
How large a calorie deficit should I use to lose weight?
A deficit of 500 calories per day produces approximately 0.5 kg of fat loss per week. Larger deficits are not recommended without medical supervision.
What counts as moderate activity?
Moderate activity means exercising 3 to 5 days per week at a level that raises your heart rate, such as brisk walking or gym sessions of 30 to 60 minutes.