Daily Calorie Calculator
Enter sex, age, height, weight and activity to estimate BMR, maintenance calories and weight-loss/gain targets.
Input Data
Results
At a glance:BMR uses Mifflin-St Jeor; maintenance = BMR × activity factor (sedentary 1.2 / light 1.375 / moderate 1.55 / active 1.725 / very active 1.9). 1 kg fat ≈ 7700 kcal, so 0.5 kg/week ≈ −550 kcal/day and 1 kg/week ≈ −1100 kcal/day (gain reversed).
Formula
BMR = 10×weightKg + 6.25×heightCm − 5×age + (male:+5 / female:−161).
maintenance = BMR × activity factor.
Lose 0.5kg/wk = maintenance − 550; lose 1kg/wk = maintenance − 1100 (gain +550/+1100).
How to Use
- Enter sex, age, height, weight and activity level.
- Get BMR, maintenance and weight target intakes instantly.
Case Studies
30-yo male 170cm/65kg moderate
BMR ≈ 1568; maintenance = 1568 × 1.55 ≈ 2430 kcal/day.
Lose 1kg/wk ≈ 2430 − 1100 = 1330 kcal/day.
FAQ
How to pick the activity factor?
Sedentary = little exercise; light = 1–3 days/week; moderate = 3–5; active = 6–7; very active = physical job + daily training.
Is a bigger deficit better?
Too large a deficit (below BMR) risks muscle loss and metabolic slowdown; aim for 0.5–1 kg/week and stay at or above BMR.
Is this exact?
It is an estimate; real burn varies with genetics, muscle mass and the thermic effect of food.
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References
Content reviewed by the Calculatorism editorial team. Results are for reference only; please refer to the relevant authorities for the official figures.