Health & Fitness

Calorie Calculator

Estimate your daily calories, choose a goal, and build a simple weekly plan.

About this tool

Calorie Calculator calculates results in your browser. Check important financial, medical, or planning decisions with an appropriate professional.

GUIDE

How to use this calculator

This adult calorie calculator uses the Mifflin–St Jeor resting-energy equation and a selected activity estimate to calculate BMR and daily maintenance calories. Goal rows are percentage-based planning estimates, while the weekly zigzag option redistributes the same seven-day total across higher, lower, and balanced days.

Calculation method

BMR uses the Mifflin–St Jeor equation, then maintenance calories apply the selected activity factor

Quick examples

Estimate calories to maintain weight
Compare gentle and moderate percentage targets
Switch between metric and imperial inputs
Build a varied seven-day calorie schedule

Steps

Choose metric or imperial units.
Enter adult sex, age, weight, height, and activity level.
Review estimated BMR and maintenance calories.
Select a goal row to update the weekly distribution without changing its total.

What is BMR?

Basal metabolic rate is an estimate of the energy your body uses at rest. It is one part of estimated daily energy needs.

What is TDEE?

Total daily energy expenditure is the BMR estimate multiplied by a general activity factor. Real needs vary with movement, training, health, and individual metabolism.

Is the weekly zigzag plan required?

No. It is an optional way to distribute the selected weekly total across varied days. A steady daily target has the same mathematical weekly total.

Is this medical nutrition advice?

No. The result is a general adult estimate. Pregnancy, age under 18, medical conditions, eating-disorder history, or major calorie changes need professional guidance.

WEIGHT CONVERSIONKilograms to pounds HEIGHT CONVERSIONCentimeters to feet and inches

Calorie calculator

Estimate adult BMR, maintenance calories, goal ranges, and a flexible weekly plan.

SexAgeyears

Weight (kg)Height (cm)

Activity level

ESTIMATED MAINTENANCE2,670

calories per day to maintain current weight

Moderately active · activity factor 1.55

BASAL METABOLIC RATE1,723 kcalEstimated energy used at rest

WEEKLY MAINTENANCE18,689 kcalSeven-day maintenance estimate

NUTRIENT GUIDANCE

Recommended nutrients

General daily starting ranges based on your age, sex, weight, and calorie estimate.

Protein62–78 g/dayA general adult range based on body weight

Carbohydrates300–434 g/dayAbout 45–65% of estimated daily calories

Fat59–104 g/dayAbout 20–35% of estimated daily calories

Dietary fiber38 g/dayThe reference varies by age and sex

Water3.7 L/dayTotal water from drinks and food; needs vary

These are general estimates, not a medical prescription

DAILY GOAL ESTIMATES

Choose a planning target

Targets use a percentage of estimated maintenance instead of promising a specific rate of weight change.

WEEKLY ZIGZAG OPTION

Same weekly total, varied days

The higher, lower, and balanced days add up to exactly 18,690 calories for the selected week.

Weekly calorie distribution for the selected target
Day	Day type	Calories
Sunday	balanced	2,671 kcal
Monday	higher	3,070 kcal
Tuesday	lower	2,403 kcal
Wednesday	lower	2,403 kcal
Thursday	higher	3,070 kcal
Friday	lower	2,403 kcal
Saturday	balanced	2,670 kcal
Weekly total		18,690 kcal

All Health & Fitness tools

View category

BMI CalculatorEstimate your adult BMI and ideal weight.

Calorie CalculatorCurrent tool