Fitness & Health
Calorie Calculator for Maintenance, Weight Loss, and Gain
Estimate daily calorie needs, maintenance calories, and goal-adjusted targets using common BMR formulas and activity levels.
Search intent guide
Use this page when you need a fast answer to calorie calculator
Use this calorie calculator when you need a practical daily intake target for maintenance, fat loss, or weight gain. It is best used as a starting estimate that you refine after two to three weeks of real-world tracking.
Editorial review
Best for
- Setting a first daily calorie target for fat loss
- Checking maintenance calories before adjusting macros
- Comparing activity assumptions before committing to a plan
Before you start
- Choose the activity level that matches your actual routine
- Use a moderate adjustment instead of an extreme deficit or surplus
- Update the target only after reviewing a multi-week trend
Inputs
Estimate maintenance calories using activity levels.
Activity multipliers: 1.55x
Results
Daily calories required to maintain current weight.
BMR
1,648.75 kcal/day
Maintenance
2,555.56 kcal/day
Goal target
2,555.56 kcal/day
Goal plan
| Goal | Daily calories | Est. weekly change |
|---|---|---|
| Maintain | 2,555.56 kcal/day | 0 kg/week |
| Mild loss | 2,305.56 kcal/day | -0.23 kg/week |
| Weight loss | 2,055.56 kcal/day | -0.45 kg/week |
| Aggressive loss | 1,555.56 kcal/day | -0.91 kg/week |
| Mild gain | 2,805.56 kcal/day | 0.23 kg/week |
| Weight gain | 3,055.56 kcal/day | 0.45 kg/week |
Weekly change uses ~7,700 kcal per kg as an approximation.
Weekly schedule
| Day | Maintenance | Goal target |
|---|---|---|
| Mon | 2,555.56 kcal/day | 2,555.56 kcal/day |
| Tue | 2,555.56 kcal/day | 2,555.56 kcal/day |
| Wed | 2,555.56 kcal/day | 2,555.56 kcal/day |
| Thu | 2,555.56 kcal/day | 2,555.56 kcal/day |
| Fri | 2,555.56 kcal/day | 2,555.56 kcal/day |
| Sat | 2,555.56 kcal/day | 2,555.56 kcal/day |
| Sun | 2,555.56 kcal/day | 2,555.56 kcal/day |
Use the goal adjustment input to set your daily target.
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How this Calorie Calculator works
Estimates daily calories using multiple BMR formulas, activity level multipliers, and an optional goal adjustment. Outputs can be shown in kcal or kJ.
Quick guide
Jump to the section you need, then return to the calorie calculator.
Best use cases
- Estimate maintenance calories before setting a weight-loss, gain, or recomposition target.
- Compare activity multipliers and goal adjustments for a realistic daily calorie starting point.
- Recalculate nutrition targets after a noticeable change in body weight, training load, or routine.
Inputs
- Sex, age, height, and weight
- BMR formula selection and optional body fat %
- Activity level multiplier
- Goal adjustment in calories
- Output unit (kcal or kJ)
- Measurements in cm/kg or ft/in + lb
- Update inputs when activity changes
Outputs
- BMR calories per day
- Maintenance calories per day
- Goal-adjusted calorie target
Assumptions
- Formula is designed for adults and average body composition
- Activity multipliers are generalized estimates
- Does not account for medical conditions or adaptive metabolism
Common mistakes
- Choosing an activity level that reflects ideal training volume instead of current weekly behavior.
- Using a very large deficit or surplus immediately, then blaming the calculator when adherence drops.
- Treating the output as exact when real maintenance calories often need several weeks of adjustment.
Tips
- Adjust after 2-3 weeks based on real outcomes
- Recalculate if weight or activity changes significantly
- Use a modest deficit or surplus for sustainable goals
Calorie Calculator formula guide
Use these calorie calculator formulas to audit the output or explain it to someone else.
3 formulas
Calorie Calculator examples
Review a ready-made calorie calculator scenario, copy it, then tweak inputs to match your case.
Example
Office worker
Inputs
- Male, 30 years, 80 kg, 180 cm
- Activity level light
Outputs
- BMR about 1,780 calories
- Maintenance about 2,450 calories
Light activity typically means 1-3 workouts weekly.
Example
Active athlete
Inputs
- Female, 28 years, 65 kg, 170 cm
- Activity level very
Outputs
- BMR about 1,410 calories
- Maintenance about 2,430 calories
High activity can raise maintenance significantly.
Activity multipliers
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise |
| Light | 1.375 | 1-3 workouts per week |
| Moderate | 1.55 | 3-5 workouts per week |
| Very | 1.725 | 6-7 workouts per week |
| Extra | 1.9 | Physical job or two-a-days |
Pick the closest match and adjust after tracking results.
Maintenance calories by activity (BMR 1,700)
Focus point
Sed
2,040
Position
#1 of 5
Original order
Share of total
15.48%
Total: 13,176
Chart assumes a 1,700 calorie BMR baseline.
References
- Mifflin-St Jeor equation
- Common activity multiplier tables
Learn more
Guides connected to the calorie calculator
Use these short guides when you want the decision framework behind the numbers, not just the raw output.
Category guide
Fitness & Health Calculator Guide
Use body, nutrition, and training calculators as planning tools rather than diagnoses, and focus on trends instead of one-off numbers.
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FAQ
Calorie Calculator FAQ
What does the Calorie Calculator do?
Estimates daily calories using multiple BMR formulas, activity level multipliers, and an optional goal adjustment. Outputs can be shown in kcal or kJ. It is part of our fitness & health toolkit.
When should I use this calculator?
Use it when you need to Estimate maintenance calories before setting a weight-loss, gain, or recomposition target. Compare activity multipliers and goal adjustments for a realistic daily calorie starting point.
What inputs do I need?
Typical inputs include Sex, age, height, and weight, BMR formula selection and optional body fat %, Activity level multiplier.
How are the results calculated?
We follow the formulas and assumptions outlined in the "How this calculator works" section. You will see outputs like BMR calories per day, Maintenance calories per day, Goal-adjusted calorie target.
What mistakes should I avoid?
Common mistakes include Choosing an activity level that reflects ideal training volume instead of current weekly behavior. Using a very large deficit or surplus immediately, then blaming the calculator when adherence drops.
Can I share or download the results?
Use the Copy link or Print buttons to share your results. If a table or chart appears, you can download the data as CSV.
Is my data stored?
No. Calculations run in your browser and we do not store your inputs.
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