Maintain
2,425 kcal/day
Calorie Calculator
Estimate daily calorie needs for weight maintenance, loss, or gain with validated BMR equations and activity multipliers.
Daily Calorie Estimate
Maintenance calories: 2,425 kcal/day
Planning Targets
Mild Loss
2,175 kcal/day
Loss
1,925 kcal/day
Aggressive Loss
1,425 kcal/day
Mild Gain
2,675 kcal/day
Gain
2,925 kcal/day
Zigzag Weekly Example
Pattern uses the mild loss target total and alternates high/low days while keeping the weekly calories aligned.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| 1,825 | 1,825 | 1,825 | 1,825 | 1,825 | 2,175 | 2,175 |
Weekly total: 13,475 kcal. Average per day: 1,925 kcal
Food Energy Converter
Convert nutritional Calories and common food-energy units instantly.
4.1868
1 Calorie (kcal) = 4.1868 kJ
Equations Used
This calculator estimates basal needs first, then scales them by activity to approximate daily maintenance intake.
Mifflin-St Jeor
Men: BMR = 10W + 6.25H - 5A + 5
Women: BMR = 10W + 6.25H - 5A - 161
Revised Harris-Benedict
Men: BMR = 13.397W + 4.799H - 5.677A + 88.362
Women: BMR = 9.247W + 3.098H - 4.330A + 447.593
Katch-McArdle
BMR = 370 + 21.6 x Lean Body Mass (kg), where Lean Body Mass = (1 - body-fat%) x weight.
W is weight in kg, H is height in cm, and A is age in years.
Using Calorie Targets in Practice
- Start with maintenance for 1-2 weeks if you do not yet know your stable intake level.
- Use a moderate deficit for fat loss and review scale trend + measurements weekly, not daily.
- Prioritize protein, fiber, hydration, and sleep quality to keep the plan sustainable.
- Adjust by 100-200 kcal increments based on real progress rather than single-day fluctuations.
- Combine calorie targets with resistance training to help preserve lean mass during weight loss.
Activity Multipliers
| Level | Multiplier | Typical Pattern |
|---|---|---|
| Sedentary | 1.20 | Little or no deliberate exercise |
| Light | 1.375 | Exercise 1-3 times per week |
| Moderate | 1.465 | Exercise 4-5 times per week |
| Active | 1.55 | Daily exercise or intense sessions 3-4 times per week |
| Very Active | 1.725 | Intense exercise 6-7 times per week |
| Extra Active | 1.90 | Very intense daily exercise and/or physically demanding work |
Frequently Asked Questions
Equation Comparison
- Mifflin-St Jeor: BMR 1,655 kcal/day | Maintenance 2,425 kcal/day
- Revised Harris-Benedict: BMR 1,681 kcal/day | Maintenance 2,463 kcal/day
- Katch-McArdle: BMR 1,493 kcal/day | Maintenance 2,187 kcal/day
Which calorie equation should I use?
Mifflin-St Jeor is a strong default for most adults. Katch-McArdle can be useful when body fat percentage is known and reasonably accurate.
Is this an exact calorie requirement?
No. This tool provides an estimate. Real-world needs vary with sleep, stress, hormones, training quality, and body-composition changes over time.
How much deficit is generally used for fat loss?
A common starting point is 250 to 500 kcal per day below maintenance, adjusted over time based on measured progress and recovery.
Can I lose weight faster with a very large deficit?
Very large deficits can reduce performance and recovery. In many cases, a moderate and sustainable deficit is more effective long term.
Why does the calculator show a calorie floor?
The optional floor helps avoid aggressively low targets in planning. It is not a medical rule, and individual guidance should come from qualified professionals.