Estimate maintenance calories and practical calorie targets for gradual weight loss or gain using your age, size, sex used by the equation, and activity level.
Your details
Your calorie estimate
Safety note: Avoid aggressive deficits without professional guidance. Estimates can differ from your real needs.
Compare common calorie targets
| Goal | Daily calories | Difference from maintenance |
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How this calculator works
The calculator estimates basal metabolic rate with the Mifflin–St Jeor equation, multiplies it by an activity factor, and then applies the selected calorie adjustment. These figures are planning estimates—not guarantees.
Energy needs can change with body composition, training volume, medications, illness, sleep, climate, pregnancy, and normal biological variation. Compare your estimated target with real weight trends over several weeks.
Frequently asked questions
How large should a calorie deficit be?
A modest deficit is generally easier to sustain than a large one. Individual medical and nutrition needs differ, so seek qualified advice when appropriate.
Why does my weight not match the estimate?
Water, glycogen, food intake, menstrual cycles, and measurement conditions can mask fat changes over short periods.
Should exercise calories be added back?
Activity factors already include an estimate for exercise. Adding all device-reported calories again may double-count activity.