Maintain
2,759 kcal
Free BiteCal tool
Calorie calculator
Estimate daily calories for maintenance, weight loss, or weight gain using Mifflin–St Jeor, your activity level, and transparent safety checks.
Searching for an AI calorie calculator? This one uses a standard published formula, not an AI model, so you can see exactly how your number is made. See how BiteCal AI tracks meals against it.
Daily calorie target
2,759 kcal
per day · estimates vary between people
BMR · Mifflin–St Jeor
1,780 kcal
rough ±10%: 1,602–1,958
Maintenance
2,759 kcal
Moderate
Use maintenance calories in the macro calculator →
Estimated calories at each activity level
| Activity | Multiplier | Calories/day |
|---|---|---|
| Sedentary · little exercise | 1.2 | 2,136 |
| Light · 1–3 days/week | 1.375 | 2,448 |
| Moderate · 3–5 days/week | 1.55 | 2,759 |
| Very active · 6–7 days/week | 1.725 | 3,071 |
| Extra active · physical job / athlete | 1.9 | 3,382 |
Daily calorie targets by goal
Mild loss · −250
2,509 kcal
Loss · −500
2,259 kcal
Aggressive loss · −750
2,009 kcal
Mild gain · +250
3,009 kcal
Gain · +500
3,259 kcal
When Mifflin–St Jeor is selected, a rough ±10% planning range is shown. It is not a statistical confidence interval.
Continue with the macro calculator or the maintenance calculator. You can also explore the weight-loss timeline.
Your result explained
Your result begins with estimated resting energy (BMR), then applies the activity multiplier you select to estimate total daily energy expenditure (TDEE). Goal values are arithmetic estimates, not personalized prescriptions.
How it’s calculated
Mifflin–St Jeor estimates BMR as 10 × weight (kg) + 6.25 × height (cm) − 5 × age, with +5 for the male equation setting or −161 for the female setting. TDEE is BMR multiplied by the selected activity factor. If a body-fat value from 5% through 50% is supplied, the result switches to Katch–McArdle.
Worked example: For a 30-year-old male with 80 kg, 180 cm, and moderate activity, Mifflin–St Jeor gives 1,780 kcal/day BMR. Multiplying by 1.55 gives about 2,759 kcal/day maintenance.
Limits and accuracy
Energy equations predict population-level averages and do not measure metabolism. Daily movement, body composition, health conditions, and food-logging accuracy all affect real needs. Loss or gain targets trigger notices when they cross general guardrails; no target should replace professional care.
Activity factors used
| Level | Factor | Description |
|---|---|---|
| Sedentary | 1.20 | Little planned exercise |
| Light | 1.375 | Light activity 1–3 days/week |
| Moderate | 1.55 | Moderate activity 3–5 days/week |
| Very active | 1.725 | Hard activity 6–7 days/week |
| Extra active | 1.90 | Very hard training or physical work |
Frequently asked questions
How does this calorie calculator estimate daily needs?
It estimates resting energy with Mifflin–St Jeor, applies one of five activity factors, and displays maintenance plus optional goal targets.
What does maintenance calories mean?
Maintenance is an estimate of the average daily energy intake that would keep body weight broadly stable over time; actual needs vary and the estimate should be checked against longer-term trends.
Why can my result differ from another calculator?
Calculators may use different equations, activity multipliers, rounding, or body-fat inputs. The selected method and assumptions are shown with the result.
Is a calorie deficit target medical advice?
No. The calculator provides estimates only. It blocks some unsafe weight-loss scenarios and shows general warnings, but it cannot assess an individual health plan.
Can I use this calculator if I am under 18?
This calorie goal planner is for adults 18 and older. Adolescents have growth-related needs and should not use adult weight-loss targets.
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Estimates only. This is not medical advice. Last reviewed: 20 October 2026.