🍎 Calorie Calculator

What is the Calorie Calculator?

This calculator estimates how many calories you need per day based on age, sex, height, weight, and activity level, using the Mifflin-St Jeor equation. It returns your BMR plus four daily targets: maintenance, two weight-loss rates (0.5 kg and 1 kg per week), and a moderate weight-gain target.

How to Use It

Select the Metric or Imperial tab, enter your age, sex, height, and weight, then choose your activity level from Sedentary to Very Active. Click "Calculate" to see your BMR and daily calorie targets for maintaining, losing, or gaining weight. Pick the number that matches your goal and use it as your daily calorie target.

When to Use It

Use it when starting a diet or fitness plan and you need a calorie target to work from, when your activity level has changed and your old target no longer fits, or when you want to check whether a diet plan's calorie recommendation is reasonable for your body. Treat the result as a starting estimate — adjust it based on real-world weight changes over 2-4 weeks.

Who Benefits

Dieters setting a calorie budget for weight loss or gain, athletes and gym-goers managing energy intake around training, and anyone who wants a personalized starting point instead of a generic calorie guideline.