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What this calculator does
Estimate maintenance calories from BMR and usual activity.
How to use this calculator
- Enter age, sex, height, weight, and activity level.
- Review the calculation assumptions before using the result.
- Use the result as a starting point and monitor real changes.
How to calculate
Enter your personal details and typical activity level. Your BMR is multiplied by the activity factor.
Worked example
A moderate-activity adult with a BMR of 1,649 needs roughly 2,556 calories per day to maintain weight.
Understanding your result
Use the result as a starting point and monitor real changes.
- Medical conditions and activity variation affect needs.
- Double-check values and units before calculating.
Calorie targets are estimates; speak with a clinician for personal nutrition advice.
Frequently asked questions
What does this calorie needs calculator do?
Estimate maintenance calories from BMR and usual activity.
How do I use this calorie needs calculator?
Enter age, sex, height, weight, and activity level.
What does the result mean?
Use the result as a starting point and monitor real changes.
What should I check before relying on it?
Medical conditions and activity variation affect needs.
How many calories should I eat to lose weight?
A common approach is eating below your maintenance calories (the result shown here) by roughly 250–500 calories a day, which produces a gradual, more sustainable rate of loss than a larger deficit.
Why do two people of the same weight get different results?
Calorie needs depend on height, age, sex, and activity level in addition to weight — all of which feed into this calculator's BMR and activity-multiplier calculation, not weight alone.
Should I eat exactly my maintenance calories every day?
Treat it as a starting estimate, not an exact target — actual needs vary day to day and the formula is a population-average approximation. Track your weight over a few weeks and adjust the number if the trend doesn't match your goal.