Calorie Calculator
Estimate the calories you need each day to maintain, lose, or gain weight — based on your stats and activity.
Personal Details
Gender
Age
years
Height
ft
in
Weight
lbs
Activity Level
How active are you?
Exercise 4–5 days/week
Formula
BMR Estimation Formula
Your results will appear here
Fill in your details and click Calculate Calories
Daily Calories to Maintain Weight
0
Cal/day
Based on Mifflin-St Jeor · Moderate Activity
BMR
0
Lose 1 lb/wk
0
Gain 1 lb/wk
0
📊 Calorie Goals by Target
| Goal | Cal / Day |
|---|---|
| Maintain Weight maintenance | — |
| Lose 0.5 lb/week −250 cal | — |
| Lose 1 lb/week −500 cal | — |
| Lose 2 lbs/week −1000 cal | — |
| Gain 0.5 lb/week +250 cal | — |
| Gain 1 lb/week +500 cal | — |
| Gain 2 lbs/week +1000 cal | — |
⚠️ Losing more than 2 lbs/week may be unhealthy. Consult a healthcare professional before making large calorie cuts.
🍽️ Suggested Macronutrient Split
Carbohydrates (50%)
— g/day
— cal
Protein (25%)
— g/day
— cal
Fat (25%)
— g/day
— cal
🧬 BMR Comparison
| Formula | BMR |
|---|---|
| Mifflin-St Jeor | — |
| Harris-Benedict (Revised) | — |
| Katch-McArdle (needs body fat %) | — |
BMR = calories burned at complete rest. TDEE = BMR × Activity Factor.