Daily energy
Calorie Calculator
How much fuel does your body actually need? Enter your stats and find out — maintenance, loss, and gain targets in one read.
Sex
yr
Units
cm
kg
Maintenance calories
2,556kcal / day
Moderately active (3–5 days / wk)
BMR (at rest)1,649 kcal
Mild weight loss −0.25 kg / wk2,306 kcal
Weight loss −0.5 kg / wk2,056 kcal
Mild weight gain +0.25 kg / wk2,806 kcal
Weight gain +0.5 kg / wk3,056 kcal
Estimates use the Mifflin-St Jeor equation. Real needs vary by body composition, metabolic health, and genetics — treat these as a starting point, not a prescription.