Calorie Calculator

Calculate your daily calorie needs based on your personal metrics and activity level. Get personalized goals for maintaining or losing weight.

Sedentary
Spend most of the day sitting, with little or no exercise
Light
Exercise 1–2 hours per week, walk 2–5K steps per day
Moderate
Exercise 3–4 times per week, walk 5–10K steps per day
Active
Exercise 5+ times per week, walk 10,000+ steps per day
Very Active
Intense exercise 6–7 times per week, 15K+ steps

Your Calorie Needs

BMR (Basal Metabolic Rate) 0
Daily Calorie Needs 0

Weight Goal Options

🏋️ Maintain Weight 0
⚖️ Mild Weight Loss (0.25 kg/week) 0
🏃 Weight Loss (0.5 kg/week) 0
🔥 Extreme Weight Loss (1 kg/week) 0

Note: This calculation uses the Mifflin-St Jeor equation. BMR represents the calories you burn at rest. Your daily calorie needs include your activity level.

A safe weight loss is about 0.5 kg per week (500 calorie deficit per day).