Calorie Calculator

Estimate daily energy needs from age, height, weight, activity, and a selected goal; results are planning estimates, not prescriptions.

Daily Calorie Needs

Maintain Weight: 2,500 kcal
Mild Weight Loss (0.5 lb/wk): 2,250 kcal
Weight Loss (1 lb/wk): 2,000 kcal
Extreme Weight Loss (2 lb/wk): 1,500 kcal
Weight Gain (1 lb/wk): 3,000 kcal

How Daily Calorie Needs Are Estimated

The tool estimates resting energy with the Mifflin–St Jeor equation using age, sex, height, and weight. It multiplies that estimate by the selected activity factor to approximate total daily energy expenditure. The displayed maintenance and goal scenarios are then created by adding or subtracting fixed calorie amounts from that estimate.

Use goal figures cautiously

Real energy needs change with health, body composition, activity, and time. The displayed deficit and surplus options are mathematical scenarios—not a determination that a particular rate of weight loss or gain is safe, suitable, or sustainable for you.

Health note: Do not treat the most aggressive weight-loss option as a recommendation. People who are pregnant, under 18, have a medical condition, or have a history of disordered eating should seek individualized advice from a qualified professional.

Source and important context

The calorie estimate uses a predictive energy equation and an activity assumption; it is not a direct measurement of energy expenditure. The underlying Mifflin–St Jeor research is available through PubMed. PubMed: Mifflin–St Jeor equation. This page provides general educational estimates and is not a diagnosis or a substitute for individualized care. Page information updated: 4 November 2026.