Calories inputs
Build a practical calorie target from body stats and activity level.
Maintenance
0
Mild loss target
0
Mild gain target
0
Health
Calorie Calculator
Estimate daily calories for maintenance, mild weight loss, or mild weight gain.
Health calculators are informational and are not medical advice.
Formula
Daily calories = BMR x activity multiplier. Mild targets adjust by about 300 calories per day.
Example
A moderately active 30-year-old male at 175 cm and 72 kg needs roughly 2,550 calories per day.
Result notes
- Results are estimates based on the values you enter.
- Calculators with schedules show how values change over time.
- For financial, health, or construction decisions, compare these estimates with professional advice when needed.
Frequently asked questions
What is maintenance calories?
It is the estimated intake needed to keep weight stable.
How aggressive should a deficit be?
A mild deficit is easier to maintain and generally less disruptive.
Can activity level change the result a lot?
Yes. Activity multipliers can shift the estimate by hundreds of calories.