This calorie calculator helps estimate daily calorie needs from body metrics and activity so you can plan maintenance, cut, or surplus targets.
Health
Calorie Calculator
Estimate daily calorie needs with Mifflin-St Jeor and activity factors.
Calculator
About this calculator
Formula notes
Daily needs are usually derived from a resting estimate and then adjusted for activity and goal.
Worked examples
- Example: if maintenance is about 2400 kcal, a mild deficit might start near 1900-2100 kcal depending on preference and pace.
- If estimated maintenance is 2,250 kcal/day, a planning intake of 2,000 kcal creates a nominal 250 kcal daily gap, but observed weight trend is needed to evaluate it.
How to use it
- Enter the body and activity details requested by the form.
- Review the estimated daily calorie target.
- Adjust only gradually if you change your goal.
Frequently asked questions
Are calorie estimates exact?
No. They are starting points. Track progress and adjust with real-world feedback.
How soon should a calorie estimate be adjusted?
Use several weeks of consistent intake and trend data when appropriate; day-to-day body weight is strongly affected by water and digestion.
Limits and interpretation
- Energy equations are starting estimates and individual expenditure adapts with body mass, activity, sleep, health, and intake.
- The result does not assess nutrient adequacy, eating-disorder risk, pregnancy, growth, medications, or medical dietary needs.