Calorie Calculator
Estimate BMR and daily maintenance calories with the Mifflin-St Jeor equation, plus loss and gain targets.
Processed locally in your browser — nothing is uploaded.
Enter your height, weight, and age to estimate daily calories.
About Calorie Calculator
Uses the Mifflin-St Jeor equation — the standard clinicians reach for — to estimate your basal metabolic rate, then multiplies by an activity factor (1.2 sedentary up to 1.9 extra active) for daily maintenance calories. Loss and gain targets apply the common ±250 and ±500 kcal adjustments, roughly a quarter and half kilogram per week.
Common uses
- Set a starting calorie target for a cut or bulk
- Sanity-check what a fitness app assigned you
- See how much an activity-level change moves your maintenance number
Example
Input
Male, 30y, 80 kg, 180 cm, moderately active
Output
BMR 1,780 kcal · maintenance 2,759 kcal · loss target 2,259 kcal
Limitations
- Population-average math — individual metabolism commonly varies by ±10% or more.
- Not calibrated for children, pregnancy, or very high muscle mass; adjust from real-world results over a few weeks.