Goal Calorie Calculator

Get a practical estimate of the calories your body may need each day to maintain your current weight.

Units

US · lb / ft Metric · kg / cm

Age Sex

Weight (lb)

Height (ft) Height (in)

What is your goal?

Lose
Weight Maintain
Weight Gain
Weight

Maintenance keeps your target near your estimated daily energy needs.

Activity level

Estimated maintenance calories

2,765

calories per day

A practical starting range 2,625–2,905 calories/day

Estimated maintenance: 2,765 calories/day

How to use this estimate

Eat near this estimate consistently for about 2–3 weeks.
Track your average morning body weight under similar conditions.
If your average weight stays roughly stable, you are close to maintenance. Adjust gradually if it trends up or down.

Keep the momentum going

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This calculator is an educational estimate, not a medical or nutrition prescription. Actual energy needs vary with body composition, activity, training, metabolism, medications, health conditions, and other factors. It uses the Mifflin–St Jeor equation with an activity multiplier. For general starting estimates, the weight-loss option uses about a 15% calorie deficit and the weight-gain option uses about a 10% calorie surplus. These are not individualized prescriptions. People under 18, pregnant or breastfeeding individuals, or people with medical or nutritional conditions should seek individualized guidance from a qualified healthcare professional.