Find your daily calorie needs in seconds — your BMR, the calories to maintain your weight, and simple targets if you want to lose or gain weight slowly and steadily.
These are estimates from the Mifflin-St Jeor formula. They are general information, not medical advice — if you have a health condition, talk to a doctor or dietitian before changing your diet.
How to use this calorie calculator
- Enter your age, gender, weight in kilograms and height in centimetres.
- Pick the activity level that best matches a normal week for you.
- Press Calculate My Calories. You will see your BMR, your maintenance calories, and lose/gain targets. Nothing you type is sent anywhere; the calculation happens on your own phone or computer.
Examples
- Male, 30 years, 80 kg, 180 cm, moderately active: BMR 1,780 calories, maintenance 2,759 calories a day.
- Female, 30 years, 65 kg, 165 cm, lightly active: BMR 1,370 calories, maintenance 1,884 calories a day.
What do BMR and maintenance calories mean?
BMR is roughly what your body uses at complete rest, just to stay alive. Maintenance calories add your daily activity on top of that — eat about that amount and your weight should stay roughly steady. Eating about 500 fewer a day usually leads to slow, steady weight loss; about 500 more usually leads to slow gain. Big, sudden cuts are not recommended.
Frequently asked questions
How is my BMR calculated?
With the Mifflin-St Jeor equation, using your weight, height, age and gender. For men it is 10 × weight in kg + 6.25 × height in cm − 5 × age + 5. For women the last part is − 161 instead of + 5.
Why does activity level change the result so much?
Because maintenance calories are BMR multiplied by an activity factor — from 1.2 for a sedentary day up to 1.9 for a very active one. Picking the level honestly matters more than small changes in weight or height.
Is this advice for losing weight?
No — it is an estimate only. Weight change also depends on food quality, sleep, health and activity, and a professional can tailor advice to you.
Is my data stored or shared?
No. This tool works completely inside your browser. Your numbers are never uploaded, saved or shared.