CalcQuick

Calorie Calculator

Estimate your daily calorie needs for maintenance, weight loss, or weight gain.

For educational purposes only. Consult a healthcare provider for personalized advice.

Daily calories (maintenance)

2,693 cal

BMR

1,737

Weight loss

2,193

Weight gain

3,193

How to use

  1. Select your sex and enter your age.
  2. Enter your weight and height in metric or imperial units.
  3. Choose your activity level.
  4. See your BMR, maintenance calories, and targets for weight loss or gain.

Formula (Mifflin-St Jeor)

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5.

Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.

Maintenance calories = BMR × activity multiplier.

Example

A 30-year-old male, 170 lbs, 5'10", moderate activity:

BMR ≈ 1,780 cal; Maintenance ≈ 2,760 cal/day.

Frequently asked questions

How accurate is this calorie calculator?
The Mifflin-St Jeor equation is widely used and estimates within 10% for most people. Individual metabolism varies.
What activity level should I choose?
Sedentary: desk job, little exercise. Moderate: exercise 3–5 days/week. Very active: intense daily exercise or physical job.
How many calories for weight loss?
A deficit of about 500 calories per day typically leads to ~1 lb weight loss per week. This calculator shows a 500-cal deficit target.
Is this medical advice?
No. This tool is for educational purposes only. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
How many calories should I eat to lose weight?
Subtract about 500 calories from your maintenance level for roughly 1 lb of weight loss per week. This calculator shows a weight-loss target.
How many calories should I eat a day?
It depends on your BMR and activity level. Enter your stats above to see maintenance, weight loss, and weight gain calorie targets.

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