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.
Research-based formula Estimate limits shown Examples included Private 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.
Common uses
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.
Examples
Maintenance calorie estimate
Gentle loss target
Gentle gain target
Frequently asked questions
Quick answers about formulas, inputs, estimate limits, professional guidance, examples, and private in-browser history.
What can I use the Calorie Calculator for?
Use it for quick educational estimates, planning, comparison, and trend checks. Health and fitness results should be interpreted with context, not as a diagnosis.
How does the Calorie Calculator calculate the result?
The calculator estimates BMR with the Mifflin-St Jeor equation, multiplies by an activity factor, then applies the selected goal adjustment.
Is this 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.
Are my health inputs private?
Yes. The calculator runs in your browser tab. Recent answers stay only on the page while you use it and are not sent to a server.