Calorie Calculator
Estimate daily calorie goals for weight loss, maintenance, or weight gain based on age, height, weight, and activity.
Input Parameters
Enter details for calculation.
Maintenance Calories
Expert Tip
Maintenance calories represents your TDEE. A 500 kcal deficit supports ~0.5 kg of weight loss per week, which is generally sustainable.
Calculation Methodology & Details
Formula
Calculates baseline energy needs first (BMR), then applies an activity factor to find maintenance target.
Important Disclaimer
The calculations provided are for educational and general informational purposes only. They do not replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
How Daily Calorie Goals are Calculated
Follow these steps to use this calculator:
Enter Biometrics
Sex, weight, height, and age.
Choose Activity Multiplier
Select standard physical activity factor.
Read Energy Targets
Compare maintenance, loss, and gain targets.
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ℹ️ About this Calculation
This dietary and nutrition calculator helps optimize energy intake, macronutrient distribution, and dietary planning based on clinical metabolic guidelines and evidence-based nutrition science.
Variable Glossary
Dietary & Body Metrics
Calorie targets, macro ratios, body weight, activity level, or nutrient quantities consumed.
Metabolic Factors
Basal energy expenditure formulas (Mifflin-St Jeor, Harris-Benedict) and recommended daily allowances (RDA).
How to Calculate Step-by-Step
Step 1
Enter your personal stats, body weight, and physical activity multiplier.
Step 2
Select your health objective (maintenance, weight loss deficit, or muscle gain surplus).
Step 3
Get your tailored daily energy targets, macronutrient split, and nutrition guidelines.