Calorie Calculator
Estimate how many calories you may need per day to maintain your current weight.
How daily calorie estimates work
This calculator first estimates basal metabolic rate, then multiplies it by an activity factor. The result is an approximate maintenance number: the calories that may keep body weight stable over time. Real needs can move up or down based on muscle mass, sleep, hormones, medication, dieting history and daily movement outside formal exercise.
For weight loss, many people use a modest calorie deficit rather than aggressive restriction. For weight gain, a consistent surplus with enough protein and strength training may be useful. Track trends over several weeks instead of reacting to a single day, because water, sodium and digestion can shift scale weight quickly.
Calorie estimates are educational and should not replace guidance from a qualified professional, especially for teens, pregnancy, eating disorder history or medical conditions.