Calorie Calculator

Estimate daily calories, BMR, and calorie targets with a practical nutrition planner.

This Calorie Calculator uses height, weight, age, gender, activity level, and goal to estimate a daily calorie target. It also shows BMR, maintenance calories, a basic protein guide, and a water intake estimate.

The tool applies the Mifflin-St Jeor formula for basal metabolic rate, then multiplies it by an activity factor to estimate maintenance calories. Goal selection adjusts this baseline for weight maintenance, weight loss, or weight gain planning.

What can this calorie calculator help with?

• Estimate a daily calorie target
• Review BMR and maintenance calories
• Plan calorie intake for cutting, maintaining, or bulking
• Get simple protein and water guidance
• Compare metric and imperial input scenarios

How to use it

1. Select metric or imperial input mode.
2. Enter your body measurements, age, and gender.
3. Choose your activity level and goal.
4. Review the calorie target and summary cards.

FAQ

What is BMR?

BMR is the energy your body uses at rest for essential functions such as breathing, circulation, and temperature regulation.

What are maintenance calories?

Maintenance calories are the estimated daily calories needed to keep body weight stable at your current activity level.

Is this a medical recommendation?

No. This tool provides planning estimates and does not replace medical or professional nutrition advice.