Calorie Calculator
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Calorie Calculator FAQ
Maintenance calories are the number of calories your body needs per day to maintain its current weight — accounting for your Basal Metabolic Rate (BMR) plus the energy burned through daily activity and exercise. Eating above this leads to weight gain; eating below leads to weight loss.
The Mifflin-St Jeor equation is a formula published in 1990 that estimates Basal Metabolic Rate based on weight, height, age, and gender. Research has shown it to be the most accurate predictive BMR equation for most people, which is why we use it as our default formula.
A moderate deficit of 300-500 calories below maintenance is recommended for sustainable fat loss — roughly 0.5-1 lb (0.25-0.5 kg) per week. Larger deficits can lead to muscle loss, metabolic adaptation, and difficulty maintaining the diet. We never recommend going below 1200 calories for women or 1500 for men.
No formula can perfectly predict your exact calorie needs — metabolism varies by genetics, gut microbiome, sleep quality, stress, and more. Showing a range (e.g., 1800-2100 kcal) gives you a practical target zone to work within, and encourages you to adjust based on real-world results rather than chasing a single number.
Sedentary means desk job with no exercise. Light active means 1-3 light workout sessions per week. Active means 3-5 moderate sessions per week. Very Active means intense training 6-7 days per week or a physically demanding job. When in doubt, choose one level lower — most people overestimate their activity.