Calorie Calculator

How we estimate your calories

We calculate your Basal Metabolic Rate (BMR) using the Mifflin–St Jeor equation, which balances accuracy and simplicity for most adults. Then we multiply BMR by an activity factor to estimate how many calories you burn on an average day. From there, the calculator shows suggested calorie ranges for steady fat loss, maintenance, or weight gain so you can pick the pace that fits your schedule and energy needs.

Choosing the right activity level

• Sedentary: Desk work with little structured exercise.
• Lightly active: One to three light workouts per week, or on-your-feet jobs without heavy lifting.
• Moderately active: Three to five moderate workouts per week.
• Very active: Daily training or a physical job that keeps you moving for hours.
• Extra active: Two-a-day training blocks or labor-intensive work plus regular workouts.

Setting sustainable targets

Sustainable change happens slowly. For weight loss, a daily deficit of 250–500 calories typically leads to 0.5–1 lb (0.25–0.5 kg) per week. For muscle gain, add the same amount above maintenance while prioritizing strength training and sleep. Revisit your numbers every couple of weeks—if progress stalls, adjust your intake or activity level instead of making drastic cuts.

How to use these numbers

• Track meals for a week to see how your usual intake compares to the recommendation.
• Prioritize protein, vegetables, and fiber to stay satisfied inside your chosen calorie range.
• Log weight and measurements weekly so you can adjust before small drifts become big swings.
• Use BiteCheck to capture meals with AI, set calorie goals, and review trends alongside your workout schedule.