Calories calculator
HealthEstimate maintenance calories, a weight-loss calorie target, and a calorie surplus based on activity level.
Moderately active
Exercise 3 to 5 days per week.
Jogging
Gym
Cycling
Recreational sports
Estimated calories
Find your maintenance calories and simple deficit or surplus targets.
How your calorie needs are estimated
This tool uses the Mifflin-St Jeor equation to estimate basal metabolic rate, then applies an activity factor to calculate daily maintenance calories. Based on that estimate, it also provides simple calorie targets for a deficit or surplus.
Using calorie targets responsibly
A moderate deficit can support fat loss, while a small surplus may help build muscle. Calorie targets should be personalized based on your health status, goals, and activity level.
Frequently asked questions
Answers to the most common questions about this tool.
How is this result calculated?
It uses the method and inputs described on this page to provide an informational estimate.
How accurate is the result?
It is an estimate and should be interpreted as a guide, not an exact measurement.
When should I seek professional advice?
Seek qualified advice for symptoms, pregnancy, illness, medication use, or clinical decisions.
What information do I need to enter?
Enter current, accurate details and select the correct units before calculating.
What can affect this estimate?
Individual factors such as health, activity, body composition, and measurement technique can affect it.
Sources and methodology
Methodology: Maintenance calories
Calculates BMR with Mifflin–St Jeor and multiplies it by the selected activity level. Deficit and surplus targets are fixed ToolsRL adjustments.
Activity multipliers and target adjustments are design decisions.
Last reviewed
July 15, 2026