Calorie Calculator (Maintenance, Weight Loss & Gain)
Estimate how many calories you burn a day and how many to eat to maintain, lose or gain weight. US or metric units.
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Calorie Calculator estimates how many calories your body uses in a day and turns that into simple daily targets for keeping your weight steady, losing weight or gaining it.
More about Calorie Calculator (Maintenance, Weight Loss & Gain)How to use, good to know & FAQ
Maintenance calories and weight-loss targets
The tool first works out your basal metabolic rate (BMR), the energy you use at rest, with the Mifflin-St Jeor equation. It then multiplies that by your activity level to get your maintenance calories, and shows targets for slower or faster weight loss and gain.
How to use Calorie Calculator
- Choose US or metric units.
- Enter your sex, age, height and weight.
- Pick the activity level that matches a normal week.
- Read your BMR, maintenance calories and the table of goals.
Good to know
- A deficit of about 500 calories a day works out to roughly 0.5 kg (1 lb) of weight loss a week for most people.
- Results are estimates. Track your weight for two or three weeks and adjust by 100–200 calories if it isn’t moving the way you expect.
- Very low intakes (under about 1,200 calories for women or 1,500 for men) are generally not advised without medical supervision, so the tool flags them.
Frequently asked questions
What are maintenance calories?
The number of calories you can eat each day without gaining or losing weight. It’s your BMR plus the energy you use moving, exercising and digesting food.
Which activity level should I choose?
Be honest and pick the lower option if you’re unsure. Most people with office jobs who work out a few times a week fit Light or Moderate.
Is this accurate for athletes or during pregnancy?
No. Very muscular people, and anyone pregnant, breastfeeding or managing a health condition, should get a target from a doctor or registered dietitian.
When to use Calorie Calculator
When you’re starting a diet or a training plan, setting up a food-tracking app, or checking whether your current intake fits your goal.