Calorie Calculator for Weight Management
Blue theme nutrition tool
Calorie Calculator for Weight Management
Estimate your daily calories for maintenance, fat loss, or muscle gain using age, sex, height, weight, and activity level in one clean calculator.
Body details
Choose a unit system, enter your profile, then calculate your target calories.
Used for the calorie formula.
Enter your age in years.
Current body weight in kilograms.
Height in centimeters.
Used to estimate total daily energy expenditure.
Adjusts calories above or below maintenance.
Live summary
Preview values update while you edit your profile.
Unit mode Metric
Estimated BMR 1,648 kcal/day
Estimated maintenance 2,554 kcal/day
Target calories 2,554 kcal/day
Note: this is an estimate for planning. Real calorie needs can vary with training, body composition, health status, and routine changes.
Daily calorie target
2,554 kcal/day
Your calorie summary will appear here.
Maintenance calories
BMR 1,648 kcal/day
Maintenance Calories 2,554 kcal/day
Goal Adjustment 0 kcal/day
Goal Type Maintain weight
Suggested daily macros
Protein 160 g
Fat 71 g
Carbs 320 g
How to read this: BMR estimates the calories your body needs at rest. Maintenance calories add daily activity. Your target calories then adjust that number based on your goal.
