Calorie Calculator
Maintain Weight: 2,549 Calories/day
- BMR
- 1,740 Calories/day
- Maintenance
- 2,549 Calories/day
Calorie targets
| Goal | Target | Of maintenance |
|---|---|---|
| Mild weight loss (0.5 lb/week) | 2,299 Calories/day | 90% |
| Weight loss (1 lb/week) | 2,049 Calories/day | 80% |
| Extreme weight loss (2 lb/week) | 1,549 Calories/day | 61% |
| Mild weight gain (0.5 lb/week) | 2,799 Calories/day | 110% |
| Weight gain (1 lb/week) | 3,049 Calories/day | 120% |
| Fast weight gain (2 lb/week) | 3,549 Calories/day | 139% |
What this calorie calculator does
This calculator estimates the calories you need to maintain your current weight, then shows daily targets for gradual weight loss, moderate weight loss, fast weight loss, and corresponding weight gain. It uses a BMR formula and an activity multiplier to estimate total daily energy expenditure.
The targets are built from fixed daily deficits and surpluses: 250, 500, and 1,000 calories. A 500-calorie daily deficit is often described as roughly one pound of weight change per week, but actual results vary.
How to use this calculator
- Choose US or metric units.
- Enter age, sex, height, and weight.
- Choose a BMR formula. Katch-McArdle also asks for body fat percentage.
- Choose the activity level that matches a typical week.
- Choose calories or kilojoules for the results.
- Click Calculate to see maintenance calories and the target table.
The default example is a 25-year-old man who is 5 ft 10 in tall and weighs 165 lb, using Mifflin-St Jeor and a moderate activity level.
Calorie formulas
BMR = Mifflin-St Jeor, Revised Harris-Benedict, or Katch-McArdle
Maintenance calories = BMR × activity multiplier
Mild loss = maintenance − 250
Weight loss = maintenance − 500
Extreme loss = maintenance − 1,000
Mild gain = maintenance + 250
Weight gain = maintenance + 500
Fast gain = maintenance + 1,000
The percentages in the table show each target relative to maintenance. For example, 2,049 is 80% of a 2,549-calorie maintenance level.
What the results mean
- BMR: the resting energy estimate.
- Maintenance: estimated calories to keep weight stable at the selected activity level.
- Targets: daily calorie levels for the selected goal. A larger deficit or surplus is not automatically better; very aggressive targets can be difficult to sustain and may not be appropriate without medical supervision.
The default maintenance estimate is 2,549 Calories/day, with targets of 2,299, 2,049, 1,549, 2,799, 3,049, and 3,549 Calories/day.
Assumptions and limitations
The calculator uses a formula-based BMR estimate and a self-reported activity multiplier. It does not measure actual energy expenditure, food intake, or body composition. It does not account for medical conditions, medications, pregnancy, lactation, growth, or adaptive changes during long-term dieting.
A calorie target is not a meal plan. Food quality, protein intake, fiber, micronutrients, sleep, and resistance training all affect health and body composition. Very low calorie intake can be unsafe without medical supervision.
Frequently asked questions
How accurate is the maintenance estimate?
It is a starting point. Individual metabolism and activity vary. Track your weight and intake for two to three weeks and adjust based on the trend, not a single day.
Is a 1,000-calorie deficit safe?
Not for everyone. A 1,000-calorie daily deficit is aggressive and may be inappropriate for people with lower calorie needs or medical conditions. A smaller deficit is often easier to sustain.
Why are the targets fixed at 250, 500, and 1,000?
Those correspond to commonly used expectations of about 0.5, 1, and 2 pounds per week. The calculator shows the arithmetic; it does not guarantee that rate of change.
Does exercise change the result?
The activity multiplier accounts for a typical activity pattern. Adding a new exercise program can change both energy expenditure and appetite, so reassess after a few weeks.
Reference tables
Calorie targets
| Maintain weight | 2,549 100% Calories/day |
|---|---|
| Sedentary adult | About 2,000–2,400 Calories/day |
| Moderately active adult | About 2,400–2,800 Calories/day |
| Very active adult | About 2,800–3,200 Calories/day |
| Mild weight gain 0.5 lb/week | 2,799 110% Calories/day |
|---|---|
| 0.5 lb/week gain | About +250 Calories/day |
| 1 lb/week gain | About +500 Calories/day |
Activity level
| Activity level | Weight lost per week |
|---|---|
| Sedentary | Slowest loss at a given deficit |
| Lightly active | Moderate loss |
| Moderately active | Faster loss |
| Very active | Fastest loss, higher hunger risk |
Common foods
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Apple | 1 medium | 95 | 398 |
| Banana | 1 medium | 105 | 439 |
| Chicken breast | 100 g | 165 | 690 |
| Cooked rice | 1 cup | 205 | 858 |
| Whole-wheat bread | 1 slice | 80 | 335 |
| Egg | 1 large | 72 | 301 |
Meal plan examples
| Meal | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan |
|---|---|---|---|
| Breakfast | 300 | 350 | 450 |
| Lunch | 350 | 450 | 600 |
| Dinner | 400 | 500 | 700 |
| Snacks | 150 | 200 | 250 |
Calories burned in one hour
| Activity (1 hour) | 125 lb person | 155 lb person | 185 lb person |
|---|---|---|---|
| Walking (3 mph) | 190 | 235 | 280 |
| Running (6 mph) | 600 | 745 | 890 |
| Cycling (leisure) | 240 | 300 | 355 |
| Swimming (moderate) | 360 | 445 | 530 |
Food components
| Food Components | kJ per gram | Calorie (kcal) per gram | kJ per ounce | Calorie (kcal) per ounce |
|---|---|---|---|---|
| Carbohydrate | 17 | 4 | 480 | 113 |
| Protein | 17 | 4 | 480 | 113 |
| Fat | 37 | 9 | 1,050 | 250 |
| Alcohol | 29 | 7 | 820 | 196 |
Calorie needs vary with age, sex, body size, activity, and health. These tables are planning references, not medical prescriptions.
Source
References:
- National Institute of Diabetes and Digestive and Kidney Diseases — Body Weight Planner
- Dietary Guidelines for Americans
Disclaimer
This calculator is for informational and educational purposes only. It is not medical advice or a personalized meal plan. Consult a registered dietitian or clinician before starting a weight-loss or weight-gain program.