All Tools VerseCalorie Calculator - Daily Calorie Goals
Free calorie calculator. Find your maintenance calories and daily targets to lose, keep or gain weight, with a clear chart and table. Runs in your browser.
- Runs in your browser
- Nothing uploaded
- Free, no sign-up
Find how many calories you need each day to maintain, lose or gain weight, based on the Mifflin-St Jeor formula and your activity level. See a clear chart and table of goals. Everything runs in your browser.
How to Use Calorie Calculator - Daily Calorie Goals
- Choose units and sex. Pick metric or imperial, and male or female.
- Enter age, height and weight. These feed the Mifflin-St Jeor formula.
- Pick your activity level. This sets your maintenance calories.
- Read your goals. See the calories to maintain, plus targets for mild or faster weight loss and gain, with the weekly rate.
- Save it. Print a clean copy or copy a share link.
Frequently Asked Questions
How are the calorie goals worked out?
First the tool finds your maintenance calories from your BMR and activity. To lose weight it subtracts calories, and to gain it adds them. About 500 fewer calories a day is roughly half a kilo, or one pound, of weight change per week.
Why does it say a goal is not recommended?
Very low intakes, under about 1,200 calories for women or 1,500 for men, can be unsafe without medical supervision. When a target falls below that, the tool flags it instead of showing a number.
How fast should I lose weight?
A steady loss of about half a kilo to one kilo, or one to two pounds, per week is widely seen as sustainable. Faster loss is harder to keep off and can affect health.
Are these numbers exact?
No. They are estimates based on formulas and averages. Your real needs depend on many factors, so adjust based on how your weight actually changes.
Is my information sent anywhere?
No. Everything runs in your browser. Your details never leave your computer and the tool works offline once loaded.
Is this medical advice?
No. It is for general guidance only. For a plan suited to you, speak with a doctor or registered dietitian.
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