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| Goal | Calories / day |
|---|---|
| Mild weight loss (~0.25 kg/week) | |
| Weight loss (~0.5 kg/week) | |
| Maintain weight | |
| Mild weight gain (~0.25 kg/week) | |
| Weight gain (~0.5 kg/week) |
Estimates use the Mifflin-St Jeor equation. For personal nutrition advice, consult a qualified professional.
The Calorie Calculator estimates how many calories your body needs each day using the Mifflin-St Jeor equation - the formula dietitians consider the most accurate for resting metabolism. Enter your age, gender, height, weight and activity level, and it shows your Basal Metabolic Rate (BMR) plus daily calorie targets for maintaining weight, losing about 0.25 or 0.5 kg per week, or gaining at the same rates.
How to use: 1) Enter your age, gender, height in cm and weight in kg. 2) Pick the activity level that best matches your week, from sedentary to very active. 3) Click Calculate. 4) Use the maintain figure as your baseline, or pick the loss/gain row that matches your goal pace.
Why use it? Weight change comes down to energy balance, and guessing your needs usually means guessing wrong - most people overestimate how much they burn. A personalized estimate based on your actual stats and activity beats generic "2000 calories a day" advice and gives any diet plan a realistic starting number.
Key benefits: Science-backed Mifflin-St Jeor BMR calculation. Activity-adjusted total daily expenditure. Ready-made targets for five common goals. No account, no tracking, no data stored - just the number you came for.
Tips for using your number well: Recalculate every few months or after any 3-5 kg weight change, because a smaller body burns less. Treat the "lose 0.5 kg/week" row as a steady, sustainable pace - faster deficits often cost muscle and rebound later. Be honest about activity level; most people overestimate, so when in doubt pick one level lower. Prioritize protein (around 1.6-2.2 g per kg of body weight) and resistance training while in a deficit to protect muscle. Never drop below about 1,200 kcal (women) or 1,500 kcal (men) daily without medical supervision, and remember that sleep, stress and daily step count move the needle as much as formal workouts do.
FAQs: How accurate is it? It is an estimate - real needs vary with genetics, muscle mass and daily variation, typically within 10-15%. What is BMR vs TDEE? BMR is what you burn at complete rest; TDEE adds your activity on top and is the number that matters for dieting. Is 500 kcal deficit safe? For most adults yes, but consult a professional before aggressive dieting. Do I need an account? No - FistHost tools never ask for signup.
Related tools: Combine with the BMI Calculator to set a healthy target weight first, then use these calorie numbers to build your meal plan around it.
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