Free · Mifflin-St Jeor · Instant

Calorie Calculator

Find your daily calorie target for any weight goal — then split it across meals and see exactly how long it will take to reach your target weight.

✓ Free Forever ✓ Meal Calorie Split ✓ Time-to-Goal Estimate

Daily Calorie Calculator

Please enter a valid age, height and weight.

Advanced Comparison

Compare All 7 Goals Side by Side

See your daily calorie target for every goal at once, based on the details you entered above.

GoalDaily AdjustmentDaily Calories
Calculate above to compare all goals side by side.
Bonus Tool

Meal Calorie Split

Your daily target broken down across meals — a practical starting point for planning what to eat.

Breakfast25%--
Lunch30%--
Dinner30%--
Snacks15%--

Calculate your daily target above to see this filled in with real numbers.

The Method

How We Calculate Your Calories

Mifflin-St Jeor Equation

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 Maintenance Calories = BMR × Activity Multiplier Daily Target = Maintenance Calories + Goal Adjustment

Time-to-Goal (7,700 kcal ≈ 1 kg of fat)

Weeks to Goal = (Weight to Change in kg × 7,700) ÷ (Daily Deficit/Surplus × 7)
Worked Example

Step-by-Step Example

A 30-year-old woman, 165 cm, 70 kg, moderately active, aiming to lose weight (-500 kcal/day) down to 60 kg.

1
BMR: 10(70) + 6.25(165) − 5(30) − 161 = 1,395.25 kcal
2
Maintenance: 1,395 × 1.55 ≈ 2,163 kcal
3
Daily target: 2,163 − 500 = 1,663 kcal/day
4
Time to lose 10 kg: (10 × 7,700) ÷ (500 × 7) ≈ 22 weeks (≈5 months)
Reference

Suggested Macro Split by Goal

GoalProteinCarbsFat
Weight Loss35%35%30%
Maintain25%45%30%
Weight Gain (Lean)25%50%25%

Higher protein during weight loss helps preserve muscle mass while in a calorie deficit.

Who Uses This

Common Ways People Use This Calculator

🏥
Weight Loss
Set a realistic daily calorie target for sustainable fat loss.
🏋
Muscle Gain
Plan a healthy calorie surplus to build lean muscle.
🍲
Meal Planning
Divide your daily calories across breakfast, lunch, and dinner.
📈
Goal Setting
Estimate the calories needed to reach your target weight.
🏃
Fitness Tracking
Match calorie intake with your exercise routine.
💪
Athletes
Support training performance and faster recovery.
🎓
Nutrition Education
Learn how calorie needs change with age and activity.
👤
Healthy Lifestyle
Maintain your current weight with balanced daily intake.
Get It Right

Tips for Using This Calculator

Be Honest About Activity Level

Choose the activity level that reflects your typical week rather than your most active days for more accurate calorie estimates.

Recalculate Regularly

Your calorie needs change as your weight and fitness level change. Update your numbers every few weeks.

Track Portions Carefully

Measuring food with a kitchen scale or measuring cups improves calorie accuracy compared to estimating portions.

Focus on Consistency

Following your calorie target consistently over time is more effective than aiming for perfection every single day.

Prioritize Nutrient-Dense Foods

Calories matter, but choosing foods rich in protein, fiber, vitamins, and minerals supports better overall health.

Use Results as a Starting Point

Your calculated calorie target is an estimate. Adjust your intake based on your progress and personal goals.

Questions

Frequently Asked Questions

A moderate deficit of 250-500 kcal below maintenance is generally sustainable for gradual weight loss of about 0.25-0.5 kg per week. Select your goal above for a personalised number.
It's widely regarded as one of the more accurate BMR formulas for the general population, though individual metabolism can still vary by a meaningful margin.
We use the widely cited approximation that roughly 7,700 kcal of cumulative deficit or surplus corresponds to about 1 kg of body fat, divided by your selected daily deficit or surplus.
No, it's a widely used approximation. Actual results vary due to changes in metabolism, water weight, and body composition over time — treat the timeline as a rough guide, not a guarantee.
Be honest about your typical week, not your best week — overestimating activity is one of the most common reasons people don't see expected progress.
Not directly — it uses general population formulas based on height, weight, age and gender. Very muscular individuals may have a slightly higher metabolic rate than estimated.
Your activity level selection already factors in regular exercise, so you generally don't need to add exercise calories separately unless your activity varies significantly day to day.
We divide your daily target using common meal proportions (25% breakfast, 30% lunch, 30% dinner, 15% snacks) as a practical starting point — adjust based on your own schedule.
Select "Maintain" as your goal, which sets your calorie target equal to your estimated maintenance calories with no deficit or surplus.
A large deficit can lead to faster results but carries a higher risk of muscle loss, fatigue, and difficulty sustaining the plan long-term. Consult a doctor before pursuing an aggressive deficit, especially if your maintenance calories are already low.
On average, men tend to have more lean muscle mass at the same height and weight, which affects basal metabolic rate — the formula accounts for this general difference.
No, it's a mathematical estimate only. Consult a doctor or registered dietitian for personalised nutrition guidance, especially if you have a medical condition or eating disorder history.
Yes, the target weight field is optional — leave it blank if you just want your daily calorie number without a timeline estimate.
No. All calculations run entirely in your browser — nothing you enter is sent to or stored on our servers.
A BMR calculator shows only your resting metabolic rate. This calculator goes further, adjusting for your goal, splitting the result across meals, and estimating a realistic timeline to reach a target weight.
Yes, generally higher protein is recommended during weight loss to help preserve muscle mass — see our Macro Split reference table above.

Know Your Number, See Your Timeline

Calculate your daily calorie target above, then plan your meals and track your progress toward your goal.

✓ 7 Goal Presets ✓ Meal Split ✓ Time-to-Goal
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