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 diagnosisFormula notesExample inputsTab-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.
Examples
Recent answers
Recent calorie estimates will appear here.
Daily calorie needs are estimates and can change with metabolism, health, training, and tracking accuracy.
Inputs and recent answers stay in this browser tab and are not sent to a server.
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
Female formula, 32, 165 cm, 68 kg, moderate activityBMR 1,390 kcal/day; maintenance about 2,155 kcal/day
Light activity loss
Male formula, 41, 178 cm, 86 kg, light activityMaintenance about 2,437 kcal/day; gentle loss target about 1,937 kcal/day
Very active gain
Female formula, 27, 172 cm, 63 kg, very activeMaintenance about 2,431 kcal/day; gentle gain target about 2,731 kcal/day
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 CalculatorSee slower examples, input meanings, formula notes, result limits, and mistakes to avoid.
- Health & FitnessBrowse related calculators and utilities in the same category.
- Calculator and utility guidesFind more guides that use real tool inputs and example numbers.
- All free toolsSearch 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 formula sex setting, age in years, height in centimeters, weight in kilograms, activity level, and planning goal. Formula sex chooses the +5 or -161 Mifflin-St Jeor adjustment. Activity level is a broad weekly average, so choose the closest normal week rather than one unusually hard or unusually quiet day.
What is the Calorie Calculator doing with my inputs?
In plain language: BMR = 10 x weight kg + 6.25 x height cm - 5 x age + formula-sex adjustment (+5 or -161). Maintenance calories = BMR x activity factor. The selected goal then applies a planning adjustment: maintain uses 0, gentle loss subtracts 500 kcal/day, and gentle gain adds 300 kcal/day. 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?
Read the answer as an estimated daily calorie target for the inputs and goal you selected. It is not a medical diet order, pregnancy plan, eating-disorder recovery target, sports-fueling prescription, or promise of weight change. Compare it with real-world trends and qualified guidance before making major nutrition changes.
What activity factors does this calorie calculator use?
It uses common TDEE activity factors: sedentary 1.2x, light 1.375x, moderate 1.55x, very active 1.725x, and extra active 1.9x. The factor is multiplied by estimated BMR before any selected goal adjustment is applied.
Is the gentle loss target safe for everyone?
No. The gentle loss option subtracts 500 kcal/day as a rough planning estimate. It is not appropriate for everyone, especially during pregnancy, eating-disorder recovery, medical treatment, or intense training without qualified guidance.
Why can my real maintenance calories differ from this estimate?
Real maintenance calories can differ because of tracking accuracy, body composition, medications, illness, sleep, stress, training load, digestion, and normal metabolism differences. Treat the result as a starting estimate, then compare it with real-world trends.
Can I use this as medical advice?
This is an educational calorie estimate, not a medical nutrition plan, pregnancy meal plan, eating-disorder recovery target, sports-fueling prescription, or guarantee of weight change. 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.