Calorie calculator
Estimate how many calories your body uses on a normal day, and what that means if you want to keep, lose or gain weight.
Your result
Maintain weight
Roughly what you burn on a normal day.
2336 kcal
Basal metabolic rate
Energy your body uses at complete rest.
1699 kcal
Slow weight loss
2036 kcal
Steadier weight loss
1836 kcal
Gaining weight
2636 kcal
The result updates as you change the values. Nothing is saved or sent anywhere.
How the calculation works
The calculator uses the Mifflin-St Jeor equation to estimate your basal metabolic rate — the energy your body needs at complete rest. That figure is then multiplied by an activity factor to estimate total daily energy expenditure.
Every equation of this kind is an estimate built on population averages. Two people with identical numbers on paper can differ by a few hundred calories a day, so treat the result as a starting point and adjust it after a couple of weeks of real data.
Calories are one input among several. Sleep, stress, how much you move outside training and how consistently you eat all affect how the numbers play out in practice.
Reading your result
Maintenance is the anchor
Start from the maintenance figure. Eating roughly that amount should keep your weight fairly stable over a few weeks.
Deficits work best when they are modest
A smaller deficit is easier to keep up and easier to combine with training than a very aggressive one.
Track the trend, not single days
Daily weight moves with food, salt and fluid. A weekly average tells you far more than one morning.
Frequently asked questions
- How accurate is a calorie calculator?
- It gives a reasonable estimate for most people, usually within a few hundred calories a day. Use it as a starting point and adjust based on what actually happens over two to four weeks.
- Should I eat back the calories I burn during training?
- The activity level in this calculator already includes your training, so you do not need to add it again on top of the result.
- Is this suitable for everyone?
- It is a general educational tool, not medical advice. If you are pregnant, under 18, or managing a health condition, talk to a healthcare professional before changing how you eat.
Prefer to track it in the app?
Everything on this page is free to read. The Healti app is there if you want your meals, workouts and progress kept in one place.
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Healti provides general information about nutrition and training. It is not medical advice.