Calorie Calculator
Estimate your maintenance calories and a modest starting range for fat loss. Your result is a starting estimate, ready to adjust around real life.
Your numbers.
Your starting point.
Enter your details and calculate to see your estimate, what it means and how to use it.
How this calculator works
The Mifflin–St Jeor equation estimates resting energy needs (often called BMR here): 10 × weight in kg + 6.25 × height in cm − 5 × age, with +5 for the male coefficient or −161 for the female coefficient. We multiply by your selected activity factor to estimate maintenance. For fat loss we illustrate a 10–15% deficit, with at most 500 kcal/day removed and no target at or below 1,200 kcal/day. These are cautious product limits, not a guarantee that a target is appropriate for you.
What your result means
The estimate provides context for a starting routine. Actual energy needs vary, and the activity factors cannot fully describe your day. Look at your longer-term trend, energy, hunger and health before deciding whether a change is needed.
What to do next
- Use the estimate as a starting point, with the limitations in mind.
- Build a few balanced meals you enjoy and can repeat.
- Review your routine over several weeks before making small adjustments.
Frequently asked questions
How accurate is this estimate?
People with similar measurements can have different energy needs. Treat the result as a trial starting point and compare your weight trend and wellbeing over several weeks.
Do I need to count calories forever?
No. You can use this to learn about portions, or use a consistent meal structure instead. Choose a method you can comfortably sustain.
Why ask for sex?
The published equation uses two sex-based coefficients. It does not capture individual body composition or the effects of hormone therapy. A clinician or dietitian can help if neither coefficient fits your circumstances.
Methodology & sources
General educational information for adults. Estimates are not a diagnosis or a personalised diet. For pregnancy, breastfeeding, eating-disorder concerns, medical conditions or medication-related questions, seek qualified guidance. Read the full disclaimer.