Daily calorie calculator
Estimate maintenance, weight-loss or lean-gain calories with metric or US units. The result updates instantly and explains how to test the number against your real progress.
Calculate daily calories
Enter adult body measurements and activity level. EKCal estimates resting energy with Mifflin–St Jeor, then applies an activity factor and goal adjustment.
Activity categories are broad. Compare the estimate with a two-to-four-week weight trend.
Your estimate
| BMR | — |
| Maintenance calories | — |
| Goal adjustment | — |
| Weekly planning change | — |
Change any input to update the estimate.
What this calorie calculator shows
The result separates BMR, estimated maintenance calories and a goal-adjusted intake. This makes it easier to see whether a proposed target is a small adjustment or an aggressive cut.
How to use the number
- Start with the calculated target.
- Keep food tracking and activity reasonably consistent.
- Compare weekly average weight for two to four weeks.
- Adjust by a small amount if the trend does not match the goal.
Daily scale changes mostly reflect water, sodium, glycogen and digestion. Weekly averages are more useful than a single reading.
When the estimate needs professional input
Pregnancy, breastfeeding, childhood, eating-disorder history, unexplained weight change, kidney disease, diabetes medication and prescribed diets need individual professional guidance.
Frequently asked questions
How many calories should I eat per day?
Your starting estimate depends on age, sex, body size and activity. Use the result for two to four weeks, then adjust from the trend rather than one day.
Is a calorie calculator exact?
No. Equations estimate average energy needs. Sleep, movement, muscle mass, medication and tracking accuracy can shift actual needs.
Should I eat below my BMR?
BMR is not a recommended intake target. It estimates energy used at rest. A sustainable plan should also account for activity and nutrition needs.
How often should I recalculate?
Recalculate after a meaningful weight change, activity change, or several weeks of consistent tracking.
Method and sources
EKCal provides planning estimates, not diagnosis or treatment. Results should be checked against real-world trends and adjusted gradually.