Why use this calculator
Knowing your exact calorie needs is the foundation of any diet plan. This calculator personalizes recommendations based on your body, activity level, and goals.
How to use it
Select your preferred unit system, then enter your details and select your goal. The calculator determines your maintenance calories and adjusts for weight loss or gain.
The formula
Uses the Mifflin-St Jeor equation for BMR, multiplied by activity factor. Weight loss subtracts 500 cal/day (1 lb/week), weight gain adds 500 cal/day.
Worked examples
30-year-old male, 170 lbs, 5'10", moderately active, wants to lose weight (imperial)
Target of ~2,245 calories per day
30-year-old male, 77 kg, 178 cm, moderately active, wants to lose weight (metric)
Target of ~2,250 calories per day
When people use it
- Weight loss planning
- Muscle building nutrition
- Athletic performance optimization
- General health management
Tips
- Track calories for at least a week to establish baseline eating habits
- Protein should be 0.7-1g per pound of body weight for muscle preservation
- Don't cut calories too aggressively — sustainability is key
Questions people ask
- How fast should I lose weight?
- 1-2 pounds per week is safe and sustainable. This requires a 500-1000 calorie daily deficit. Faster loss often leads to muscle loss and metabolic adaptation.