Fitness & Health

Calorie Calculator

Daily calorie needs based on activity.

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Inputs

Estimate maintenance calories using activity levels.

FormulaSexAgeWeight (kg)Height (cm)Activity levelGoal adjustment (kcal)Output unit

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.

How this 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.

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

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

BMR (male) = 10w + 6.25h - 5a + 5

BMR (female) = 10w + 6.25h - 5a - 161

Maintenance Calories = BMR * ActivityMultiplier

Usage examples

Copy a scenario, 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)

Activity levelCalories per day

PositiveNegative

Sed

2,040

Light

2,338

Mod

2,635

Very

2,933

Extra

3,230

Chart assumes a 1,700 calorie BMR baseline.

For informational use only and not medical advice.

References

Mifflin-St Jeor equation
Common activity multiplier tables

FAQ

Common questions

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.

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.