Knowing roughly how many calories you need is the foundation of any nutrition plan. The ChrysoKit Calorie Calculator uses well-established formulas to estimate your maintenance calories, then adjusts for your goal.
Why use it
Most calculators stop at maintenance. We add a target adjustment (gain, lose, maintain) so you walk away with a number you can actually use.
How to use the Calorie Calculator
- Enter your age, sex, height and weight.
- Pick an activity level from the descriptions.
- Pick a goal: maintain, lose or gain.
- Read the suggested daily intake.
Features worth knowing
Mifflin-St Jeor formula
The most accurate of the common BMR formulas.
Activity multipliers
Sedentary to very active, with concrete examples.
Goal adjustment
Adds or subtracts a sensible deficit or surplus.
Pro tips
- Calorie targets are estimates. Adjust based on what the scale and the mirror tell you over a few weeks.
- Activity level is the easiest input to overestimate. Most desk workers are 'sedentary' even if they exercise a few times a week.
- Slow changes (250-500 kcal deficit or surplus) are more sustainable than aggressive ones.
Privacy first. The Calorie Calculator runs entirely in your browser. Nothing you enter is sent to a server.
Treat the Calorie Calculator as a starting line. Track for a couple of weeks, then adjust based on results.
Open the tool: Calorie Calculator →