Diet & energy · AI-assisted
Calorie Intake Calculator
Find your daily calorie target for losing, maintaining, or gaining weight — personalised by sex, body stats, activity, and goal, with AI-powered insight and macro breakdown.
YRS
CM
KG
AI nutrition insight
Enter your details to get a personalised breakdown.
Your daily target — live result
Profile: Male · Lightly active
2,200
kcal / day
Maintain
Maintenance (TDEE)
2,450 kcal/day
This already includes your goal adjustment above.
BMR
1,680 kcal
Activity multiplier
×1.375
AI goal timeline predictor
SMART ESTIMATEWeight change
6.0 kg
Estimated time
12 weeks
Daily deficit/surplus
−500 kcal
Calorie needs are estimated using the Mifflin-St Jeor equation (the most accurate widely-used predictive formula for resting metabolic rate) combined with standard activity multipliers. Individual metabolism varies — use this as a starting point and adjust based on real-world results over 2–3 weeks. AI insights and predictions are rule-based estimates for motivation only and do not replace advice from a doctor or registered dietitian.