Calorie Calculator

Calculate how many calories you need to consume daily to maintain, lose, or gain weight based on the clinically validated Mifflin-St Jeor equation.

ft
in
lbs
Daily Maintenance Calories
2,371Calories / day
Base BMR: 1,725 kcal | 100% Energy Balance
Maintain Weight2,371
100% of daily energy expenditure
Mild Weight Loss (-0.5 lb/wk)2,121
-250 kcal/day deficit | Steady & sustainable
Weight Loss (-1 lb/wk)1,871
-500 kcal/day deficit | Standard recommendation
Fast Weight Loss (-2 lb/wk)1,371
-1,000 kcal/day deficit | High discipline

Recommended Macro Balance (Maintenance)

Calories2,371 kcal
Protein (30%)178g (34.8%)
Carbs (45%)267g (52.3%)
Fats (25%)66g (12.9%)

The Mifflin-St Jeor Equation Explained

Basal Metabolic Rate (BMR) represents the minimum number of calories your body burns at rest to maintain essential biological functions including respiration, circulation, and cell regeneration.

Mathematical Formulas:

For Men:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

For Women:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Related Fitness Calculators:BMI Calculator•Age Calculator