Calorie Calculator
Estimate maintenance calories and practical targets for your goal
Use this calorie calculator to estimate your BMR, daily maintenance calories, and sensible calorie targets for fat loss or muscle gain.
BMR
1,400 kcal/day
Maintenance
2,170 kcal/day
Mild fat loss
1,910 kcal/day
Around a 10 to 15% deficit.
Moderate fat loss
1,736 kcal/day
Closer to a 20% deficit.
Extreme fat loss
1,519 kcal/day
Around a 30% deficit. Usually a short-term, more aggressive cut.
Maintain
2,170 kcal/day
A practical starting point for holding body weight steady.
Muscle gain
2,344 kcal/day
A small surplus for slow, steadier gain.
This estimate uses the Mifflin-St Jeor formula and a standard activity multiplier.
The extreme fat-loss target is still an aggressive cut and is usually better treated as a short-term option.
What this gives you
More useful than a single calorie number
Instead of a single answer, this calculator gives a maintenance estimate plus several calorie targets so you can choose a pace that feels realistic.
Notes
Calorie needs vary with routine, training volume, and adherence. If your weight trend differs from the estimate, adjust in small steps.
Related tools
Keep going when you are ready
These are optional next steps once you have finished with the current calculator.