Calorie Calculator

Estimate maintenance, weight-loss, and weight-gain calories from BMR and activity level.

Note: For diet planning reference only. If you have medical conditions, follow medical or nutrition-professional guidance first.

Category: Life Tools

When to use?

Use it to set daily calorie targets for maintaining, losing, or gaining weight.

How to use

  • Enter body information.
  • Choose an activity level.
  • Check maintenance plus loss/gain target calories.

Input Explanation

Enter height, weight, age, sex, and typical activity level.

Calculation Basis

BMR × activity factor = TDEE. Weight-loss and gain targets are estimated by subtracting or adding calories from TDEE.

Usage Examples

  • Set daily intake - Find a starting calorie target by goal.
  • Compare activity levels - See how exercise frequency changes estimated needs.
  • Plan meals - Use the result as a rough budget for meal planning.

Examples

  • TDEE 2,500 kcal, loss target → about 2,000 kcal/day
  • TDEE 2,000 kcal, gain target → about 2,500 kcal/day

Cautions

  • This is an estimate for everyday planning. Actual results can vary by environment, product specifications, personal condition, and local rules.

Guides

Maintenance calories

Maintenance calories estimate the intake that keeps weight stable by combining BMR and activity level.

Loss and gain targets

Weight loss generally requires a calorie deficit, while weight gain requires a surplus. Health conditions may require professional guidance.

FAQ

Is this a diet prescription?

No, it is a simple estimate based on activity factors.

How do I choose activity level?

Pick lower for mostly sedentary days, middle for regular exercise, and higher for intense daily activity.

How is weight loss estimated?

It subtracts a practical calorie deficit from maintenance calories.

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