Find how many calories you need each day. Enter your details and activity level to get your BMR, maintenance calories (TDEE), and targets for losing or gaining weight.
The result is a starting estimate of daily energy needs. Real needs can differ, so observe trends and adjust gradually.
A visual summary that updates with your calculation.
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These examples use the Mifflin-St Jeor BMR equation and common activity multipliers. They are general starting estimates, not personal dietary prescriptions.
Estimated BMR is 1669 kcal/day. With moderate activity (1.55), estimated maintenance is 2587 kcal/day.
Estimated BMR is 1320 kcal/day. With light activity (1.375), estimated maintenance is 1815 kcal/day.
Daily movement, formula error, food tracking, sleep, health and changing routines can make real energy needs differ from the estimate.
This calculator gives an instant estimate from the values entered above. Use the result as a planning starting point, then review the assumptions and limitations.
Enter the requested values using consistent units. Change one input at a time when comparing scenarios, and verify every value before using the result.
The estimate uses the values currently entered and the formula described on this page. Any fees, taxes, timing rules or personal circumstances not requested are excluded.
This calculator estimates basal metabolic rate and applies an activity factor to approximate daily energy expenditure.
Mifflin–St Jeor BMR: men = 10W + 6.25H − 5A + 5; women = 10W + 6.25H − 5A − 161, using kg, cm and years. Estimated maintenance calories = BMR × activity factor.
A 30-year-old man at 80 kg and 180 cm has an estimated BMR of 1,780 kcal/day before activity is applied.
The result is a starting estimate for maintenance, not an exact daily requirement.
Metabolism, activity and health conditions vary. The estimate is not intended for children, pregnancy or breastfeeding and should not replace medical or dietetic advice.
Method reference: NIH/NIDDK Body Weight Planner. Fynzo explains and implements the calculation independently; the linked organization does not endorse this website.
Reviewed by: Yasser Chahir, Fynzo editor. Last reviewed: July 31, 2026.
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