Free tool
Calorie Calculator
Estimate your daily maintenance, weight-loss, and weight-gain calorie targets.
Fill in the form to see your calorie targets here.
Calculating your result…
–kcal / day
Maintenance
Weight loss target–
Weight gain target–
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How this is calculated
We use the Mifflin-St Jeor equation to estimate your basal metabolic rate, then apply an activity multiplier to get your maintenance calories. From there, a moderate deficit of about 500 calories supports steady, sustainable weight loss, while a surplus of around 400 calories supports gradual weight gain. These are estimates — your actual needs can vary based on genetics, muscle mass, and other factors.