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Calorie Calculator | Weight Loss & Maintenance

Estimate daily calories, maintenance calories, and goal-aware targets, then turn the result into a personalized ZenFit AI workout and meal plan.

Turn this into a plan Use the free estimate first

Estimate your targets

Enter the basics that shape this estimate, then use the interactive calculator after the app loads to adjust the numbers.

Input

sex

Input

age

Input

height

Input

weight

Input

activity level

Input

goal

1

BMR estimate

This output is useful for planning, not for diagnosis or guaranteed results.

2

maintenance calories

This output is useful for planning, not for diagnosis or guaranteed results.

3

goal calories

This output is useful for planning, not for diagnosis or guaranteed results.

Methodology

Uses the Mifflin-St Jeor equation for BMR, an activity multiplier for estimated maintenance calories, and conservative goal adjustments.

The estimate should be compared with real-world outcomes over time. Body weight trends, training performance, hunger, schedule, sleep, injury status, and consistency can all change what works in practice.

Important safety note

This tool is for general fitness education and planning context. It is not medical advice. If you are pregnant, managing a medical condition, recovering from an injury, changing medication, or unsure whether a calorie or training change is appropriate, speak with a qualified clinician.

Next step

Build the plan behind this result

Use the quiz to connect this tool's estimate to workouts, meals, progress tracking, and AI coach context around your real week.

Turn this into a plan

Frequently asked questions

How does this calorie calculator estimate maintenance calories?

It uses the Mifflin-St Jeor equation to estimate resting needs, then applies an activity multiplier to estimate daily maintenance calories.

Should I eat exactly the calorie number every day?

No. Treat the number as a practical starting point and adjust based on weight trend, hunger, training performance, and consistency over several weeks.

Can ZenFit AI build a plan from these calories?

Yes. The quiz uses your body data, goal, training schedule, food preferences, and limitations to create a more personalized dashboard.

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