Free online tool

Calorie Calculator

Start with estimated daily energy use and compare moderate calorie adjustments.

Maintenance-estimated kcal/day
Moderate loss--500 kcal/day
Mild loss--250 kcal/day
Mild gain-+250 kcal/day
Moderate gain-+500 kcal/day

Adult screening estimate only. It does not replace an individual medical or body-composition assessment.

Method

Health estimate method

BMI uses weight divided by height squared. Energy estimates use the Mifflin-St Jeor equation with the selected activity multiplier, while circumference-based body fat uses the US Navy field formula.

These population formulas are screening and planning estimates, not diagnoses or individual prescriptions. Age, body composition, measurement technique, health, and training can materially change interpretation.

Questions

Calorie Calculator FAQ

How are maintenance calories estimated?

The calculator estimates BMR and multiplies it by an activity factor to approximate total daily energy expenditure.

Should I use a very large calorie deficit?

Large deficits can be difficult to sustain and may be inappropriate. Individual goals should account for health, training, and professional guidance.

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