EachCalculatorCalorie Calculator
Estimate how many calories you burn per day and get target calorie ranges for losing, maintaining, or gaining weight.
Sex
Maintenance Calories
2,633 cal/day
BMR: 1,699 cal/day
Mild Weight Loss
2,383 cal
-250 cal/day
Weight Loss
2,133 cal
-500 cal/day
Mild Weight Gain
2,883 cal
+250 cal/day
Weight Gain
3,133 cal
+500 cal/day
How It Works
Base metabolic rate
The calculator first estimates your BMR (calories burned at complete rest) using the Mifflin-St Jeor equation, based on your sex, age, height, and weight.
Activity level
Your BMR is multiplied by an activity factor based on how active you are day-to-day, giving your maintenance calories — roughly how much you'd need to eat to maintain your current weight.
Example Calculation
A 30-year-old male, 180cm and 80kg, with a moderately active lifestyle has a BMR of about 1,780 calories and a maintenance level of about 2,760 calories/day.
Common Mistakes
- Overestimating your activity level — most people are less active day-to-day than they think.
- Cutting calories too aggressively, which can be counterproductive and unsustainable; a moderate deficit is generally recommended.
- Not adjusting the calculation over time as your weight (and therefore your BMR) changes.
Frequently Asked Questions
- How many calories should I eat to lose weight?
- A deficit of about 500 calories/day below maintenance is a commonly used target for roughly 1 lb (0.45 kg) of weight loss per week, though individual needs vary.
- Is this calculation exact?
- No single formula perfectly predicts your metabolism — this gives a reasonable estimate based on population averages, and actual results vary by individual.
- What activity level should I pick?
- "Sedentary" means little to no exercise, "moderate" means exercise 3-5 days a week, and "very active" means hard daily exercise or a physically demanding job — pick the closest match to your typical week.