Toolorio

Calorie Calculator

Enter your details below to estimate your basal metabolic rate (BMR) and daily calorie needs for maintaining, losing or gaining weight.

1,884Calories/day to maintain weight

Basal metabolic rate (BMR): 1,370

1,634
Mild loss
1,384
Loss
2,134
Mild gain
2,384
Gain

Estimates use the Mifflin-St Jeor equation and are for general guidance only — not medical advice. Consult a healthcare professional for personalized nutrition planning.

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How to use

  1. Choose metric or imperial units and enter your sex, age, height and weight.
  2. Select your typical activity level.
  3. Read your estimated maintenance calories, plus targets for mild or standard weight loss and gain.

What is this tool?

Calorie Calculator estimates your basal metabolic rate (BMR) — the calories your body burns at rest — using the Mifflin-St Jeor equation, widely considered one of the most accurate BMR formulas. It then multiplies that by an activity factor to estimate your total daily energy expenditure (maintenance calories), and shows calorie targets for common weight-change goals.

Common uses

  • Setting a calorie target for weight loss or muscle gain
  • Understanding how many calories your body burns at rest
  • Planning a diet or meal plan around a maintenance calorie level
  • Adjusting calorie intake after a change in activity level

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FAQ

How accurate is this calculator?

The Mifflin-St Jeor equation is one of the most accurate BMR formulas available, but individual metabolism varies. Treat the result as a starting point and adjust based on real-world progress.

What's the difference between BMR and maintenance calories?

BMR is the calories your body burns at complete rest. Maintenance calories add in the energy you burn through daily activity and exercise, giving a more realistic daily target.

How much of a deficit or surplus should I use?

A 250-calorie change per day is a mild, sustainable pace, while 500 calories per day is a more standard rate for about 0.5kg (1lb) of weight change per week. Larger deficits are not recommended without medical supervision.