Calorie Calculator
Estimate maintenance calories and rough loss/gain targets using Mifflin-St Jeor.
Maintain about 2,197 kcal/day (BMR 1,417).
| Mild loss (~0.25 kg/wk) | 1947 |
| Loss (~0.5 kg/wk) | 1697 |
| Mild gain | 2447 |
| Gain | 2697 |
How it works
Men: BMR = 10·kg + 6.25·cm − 5·age + 5. Women: BMR = 10·kg + 6.25·cm − 5·age − 161 (Mifflin-St Jeor, 1990).
TDEE ≈ BMR × activity factor. Loss/gain rows adjust by about 250–500 kcal/day.
Reference floors (women 1200 / men 1500) only trigger a tip — results are not clamped.
FAQ
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Not medical advice. Calorie targets below common reference floors are shown with a warning only.