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Estimate your daily calorie needs

Estimate adult resting and maintenance calories with a transparent activity multiplier.

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Maintenance estimate

Metric
Maintenance estimate2,298 cal/day
Resting estimate
1,483 cal/day
Activity
× 1.55

Adult population estimate only—not medical or diet advice.

What this tool does

Estimate adult resting and maintenance calories with a transparent activity multiplier. Choose the activity level that best matches a typical week. Review resting calories and the maintenance estimate.

Common uses

  • Set a starting calorie target.
  • Compare activity-level assumptions.
  • Understand the difference between BMR and TDEE.

How to use this tool

  1. Enter adult age, sex, height, and weight.
  2. Choose the activity level that best matches a typical week.
  3. Review resting calories and the maintenance estimate.

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