Your body burns energy all day — even at rest. This calculator estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, then multiplies it by your activity level to estimate your daily maintenance calories. It also shows a gentle deficit target for gradual fat loss.
Daily Calorie Needs Calculator
How to use your number
Your maintenance figure is the rough number of calories that keeps your weight steady at your current activity level. Eating a little above it tends to build weight over time; eating a little below it tends to reduce weight. The mild deficit shown is a common starting point for gradual fat loss — about half a kilo per week for most people — but it is only an estimate.
Track for two to three weeks and adjust based on how your weight, energy, and training respond. If you have a medical condition or an eating-disorder history, talk to a qualified professional instead of cutting calories on your own.
Educational estimates only — this tool is not medical advice. See our Disclaimer.