Calorie Calculator
Calculate how many calories you need each day based on your age, sex, height, weight and activity level — with targets for losing, maintaining and gaining weight.
BMR (rest)
1,699 kcal
Maintain weight
2,633 kcal
Lose 0.5 kg/wk
2,083 kcal
Gain 0.25 kg/wk
2,908 kcal
Mifflin-St Jeor equation. Track your weight for 2–3 weeks and adjust by ±100–150 kcal.
Formula
BMR = 10×kg + 6.25×cm − 5×age + s (s: +5 male, −161 female); calories = BMR × activity factorHow to use the Calorie Calculator
- 1Enter your age, sex, height and weight
- 2Pick your activity level
- 3Read your maintenance calories plus cut and bulk targets
Frequently Asked Questions
How many calories should I eat per day?
It depends on your size, age, sex and activity. Most adult women need roughly 1,800–2,200 kcal and men 2,300–2,900 kcal to maintain weight — this calculator gives your personal estimate.
How accurate is the Mifflin-St Jeor formula?
It's the most accurate general-purpose equation for most people, typically within about 10% of lab-measured energy needs. Track your weight for 2–3 weeks to fine-tune.