Estimate daily calories
Use this as a starting estimate
Calorie formulas are rough. A better check is what happens over several weeks when food intake, activity, sleep, and body weight are tracked consistently.
Avoid aggressive dieting. This calculator is not appropriate for eating disorder recovery, pregnancy, youth nutrition, clinical nutrition, or medical weight treatment without professional guidance.
Simple way to review the number
| Output | How to use it |
|---|---|
| Maintenance estimate | A starting point for keeping weight roughly stable. |
| Goal estimate | A gentle planning number, not a rule you must hit exactly every day. |
| Weekly check | Compare average intake and body trend over 2–4 weeks before making changes. |