TopToolsAiWork out your daily calorie needs to maintain, lose or gain weight, based on your age, gender, weight, height and activity level, using the Mifflin-St Jeor BMR formula plus a full breakdown across every activity level. A 30-year-old man weighing 80kg at 175cm with a moderately active lifestyle typically comes out around 2,600 calories a day to maintain weight — cutting roughly 500 calories from that figure is the standard starting point for losing about half a kilogram a week.
Last updated: 1 Sep 2026
How to use Calorie Calculator
- Select your gender and enter your age.
- Enter your weight (kg) and height (cm).
- Choose your activity level, from Sedentary to Very active.
- Click "Calculate" to see the daily calories you need to maintain your current weight.
Frequently asked questions
Should I eat exactly this many calories every day?
Treat it as a starting point. Track your weight over 2-3 weeks and adjust up or down depending on whether you're trending the way you want.
What activity level should I pick?
Sedentary means little to no exercise, Moderate means exercise 3-5 days a week, and Very active means intense daily exercise or a physical job.
What formula does this use?
The Mifflin-St Jeor equation, widely considered one of the more accurate BMR formulas for the general population compared to older methods like Harris-Benedict.
How many calories should I cut to lose weight?
A deficit of roughly 500 kcal/day below your maintenance number typically leads to about 0.5kg of weight loss per week, though individual results vary.
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