Calorie Calculator
Estimate your daily maintenance calories based on your age, height, weight, and activity level, plus estimates for mild and standard weight loss or gain goals.
Estimated maintenance calories
2,692 cal/day
What Your Result Means
Maintenance calories are the estimated number of calories you'd need to eat daily to keep your weight stable at your current activity level. The loss and gain estimates apply common calorie deficits or surpluses (250 or 500 calories/day) as a starting point for weight change goals.
How It Is Calculated
Calqora first estimates your BMR using the Mifflin-St Jeor equation, then multiplies it by an activity multiplier based on your selected activity level to estimate total daily energy expenditure (TDEE) - your maintenance calories.
Worked Example
A moderately active 30-year-old male, 5'10", 170 lbs, has an estimated BMR of about 1,712 and maintenance calories of roughly 2,654/day (BMR × 1.55 activity multiplier).
Important Assumptions
- Weight loss/gain estimates use standard 250 and 500 calorie/day adjustments - roughly 0.5-1 lb per week.
- Individual calorie needs vary - use this as a starting estimate, not a precise prescription.
Frequently Asked Questions
- How do I choose my activity level?
- Be honest about your typical week, not your best week. Most people overestimate their activity level, which can lead to eating more than intended.
- Should I eat exactly this many calories?
- This is a helpful starting estimate. Individual metabolism varies, so track your actual results over a few weeks and adjust as needed, ideally with guidance from a healthcare provider.
Related Calculators
Methodology
This calculator combines the Mifflin-St Jeor BMR formula with standard activity multipliers. See our methodology page for details.
This calculator provides estimates for educational purposes only. It does not provide medical diagnosis and is not a substitute for professional medical advice. Consult a qualified healthcare provider about your health.