68 kg, 165 cm, age 32
- BMR
- 1390 kcal/day
- Maintenance
- 2155 kcal/day
- Activity factor
- 1.55x
Calorie Calculator
Use this free calorie calculator to estimate maintenance calories and gentle loss or gain targets using BMR and activity level.
Estimate, not diagnosis Formula notes Example inputs Tab-only history
Formula steps
- Estimate resting energy with the Mifflin-St Jeor equation.
- Multiply BMR by the selected activity factor.
- Apply the selected goal adjustment for a planning target.
How to use the Calorie Calculator
- Enter the requested measurements, dates, lab values, or workout details.
- Check that the units and formula assumptions match what the tool is asking for.
- Press the calculate button to see the answer, supporting metrics, and formula steps.
- Read the estimate with the health disclaimer in mind, then copy the result if you need it for notes.
What people use it for
Estimate daily maintenance calories.
Compare sedentary, light, moderate, and active calorie needs.
Create a gentle calorie target for weight loss or gain planning.
Cross-check TDEE and macro calculations.
Quick examples
Moderate maintenance
32, female, 165 cm, 68 kgMaintenance calorie estimate
Light activity loss
41, male, 178 cm, 86 kgGentle loss target
Very active gain
27, female, 172 cm, 63 kgGentle gain target
Need the guide or a nearby tool?
Need a slower walkthrough, a related calculator, or the full library? These links keep you close to the task you started.
- How to use the Calorie Calculator See slower examples, input meanings, formula notes, result limits, and mistakes to avoid.
- Health & Fitness Browse related calculators and utilities in the same category.
- Calculator and utility guides Find more guides that use real tool inputs and example numbers.
- All free tools Search every live tool, converter, calculator, AI helper, and browser utility.
Frequently asked questions
Plain-language answers about when to use the estimate, what the formula means, what it cannot decide for you, and how privacy works.
When should I use the Calorie Calculator?
Use it for simple educational checks, trend tracking, or planning tasks like these: Estimate daily maintenance calories. Compare sedentary, light, moderate, and active calorie needs. It can help you understand a number, but it cannot explain your whole health situation.
What do the main Calorie Calculator inputs mean?
Enter the body, activity, date, or lab values exactly in the units shown on the page. Height, weight, age, sex, time, and activity level can change health estimates a lot, so treat each label like a rule instead of a suggestion. If you are unsure which option fits, choose the closest honest match and read the result as a rough estimate.
What is the Calorie Calculator doing with my inputs?
In plain language: The calculator estimates BMR with the Mifflin-St Jeor equation, multiplies by an activity factor, then applies the selected goal adjustment. Read the result together with the notes on the page, because health and fitness numbers often need personal context.
How should I read the Calorie Calculator result?
Use the result as a learning number, not a final answer about your body or health. The supporting lines can show categories, ranges, calories, dates, or targets, but those numbers still need context like age, medical history, pregnancy status, training level, and advice from a qualified professional.
Can I use this as medical advice?
No. This page provides an educational estimate only. Talk with a qualified health professional before making medical, pregnancy, nutrition, medication, or safety decisions. Use the calculator as a learning tool, then ask a qualified professional about decisions that affect care, pregnancy, medication, nutrition, or safety.
What should I double-check before trusting the result?
Check the units, date, and personal details before reading the answer. For example, pounds and kilograms, inches and centimeters, or a wrong activity level can change the result quickly. If the number feels surprising, rerun it slowly and compare it with the examples.
Does the site save my health inputs?
No. The calculator runs in your browser tab. Recent answers stay only on the page while you use it, and they are not sent to a server.