Calorie Calculator

Estimate maintenance calories and a daily target for your selected goal.

About the Calorie Calculator

This calculator combines an estimated basal metabolic rate with an activity multiplier to estimate maintenance calories and a simple goal-based daily target.

How to use it

  1. Enter the gender, age, height and weight used by the BMR formula.
  2. Choose the activity level that most closely matches a typical week.
  3. Select whether the estimate should maintain, reduce or increase weight.
  4. Calculate to compare BMR, maintenance calories and the goal target.

Activity multipliers

Maintenance calories multiply BMR by 1.2 for sedentary, 1.375 for light, 1.55 for moderate, 1.725 for active or 1.9 for very active lifestyles.

Goal estimate and disclaimer

The maintain target equals estimated maintenance; lose and gain targets use 15% below or above maintenance. These general estimates do not account for every health factor and do not replace professional medical or nutrition advice.

Example

For a 30-year-old male at 175 cm and 70 kg, moderate activity produces about 2,556 maintenance calories; the 15%-below estimate is about 2,172 calories.