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This tool is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for any medical concerns.
Calorie Calculator
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Estimate your daily calorie requirements to maintain, lose, or gain weight using the scientifically recognized Mifflin-St Jeor formula. Get structured breakdowns of target calories based on your activity level.
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Personal Metrics
ft
in
Daily Calorie Target
Weight Maintenance (TDEE)
2,056
Calories / Day
BMR (Basal Rate)
1,713 kcal
Active Multiplier
1.2x
Mifflin-St Jeor equation is considered the most accurate formula for estimating BMR.
Weight Goal Projections
Based on maintenance calories| Goal Profile | Weekly Weight Change | Daily Calorie Target | Weekly Calorie Deficit/Surplus |
|---|---|---|---|
| Extreme Weight Loss | -1.0 kg/week (-2.0 lbs) | 1,056 kcal | -7,000 kcal |
| Standard Weight Loss | -0.5 kg/week (-1.0 lbs) | 1,556 kcal | -3,500 kcal |
| Mild Weight Loss | -0.25 kg/week (-0.5 lbs) | 1,806 kcal | -1,750 kcal |
| Weight Maintenance | 0.0 kg/week (0.0 lbs) | 2,056 kcal | 0 kcal |
| Mild Weight Gain | +0.25 kg/week (+0.5 lbs) | 2,306 kcal | +1,750 kcal |
| Standard Weight Gain | +0.5 kg/week (+1.0 lbs) | 2,556 kcal | +3,500 kcal |
| Fast Weight Gain | +1.0 kg/week (+2.0 lbs) | 3,056 kcal | +7,000 kcal |
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