Calorie Calculator for Weight Goals

This calculator first estimates your maintenance calories using the Mifflin-St Jeor BMR formula adjusted for activity level, then adjusts that number based on your goal: subtracting calories to lose weight, or adding calories to gain weight, using the common approximation that 1 kg of body weight corresponds to roughly 7700 kcal.

A rate of 0.25 to 0.5 kg per week is commonly considered a sustainable pace for weight loss or gain. Faster rates require larger calorie deficits or surpluses, which can be harder to maintain and may not be appropriate for everyone, consulting a healthcare provider is recommended for personalized guidance.