Calorie Needs Calculator
Estimate daily calories to maintain, lose, or gain weight. Uses BMR (Mifflin‑St Jeor) and your activity level.
Privacy: All calculations run locally in your browser. We do not send your inputs to any server.
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FAQ
What formula do you use?
BMR is estimated using the Mifflin‑St Jeor equation, then multiplied by an activity factor to estimate maintenance calories (TDEE).
How do you calculate a deficit or surplus?
We estimate the daily calorie change needed for a chosen weekly weight change rate, using ~7,700 kcal per kilogram.
Is this exact?
No. It’s a starting estimate. Real needs vary by body composition, training, sleep, and other factors.