BMITool · Free health calculator
Maintenance Calorie Calculator: Step-Aware Daily Energy Needs
Estimate maintenance calories from your daily step count and a resting-energy equation, with cut, maintain and bulk targets and the full formula shown on the page.
Why steps instead of an activity dropdown
Five activity levels force most people into a single bucket. A daily step count maps to the same activity-factor scale but reflects how much you actually move, and the page shows the band and factor it used.
Two resting-energy equations
Mifflin–St Jeor uses height, weight, age and sex. Katch–McArdle uses lean mass from your body-fat percentage instead. The page shows the arithmetic for whichever equation you choose.
Cut, maintain and bulk targets
Cut subtracts 500 kcal from maintenance, bulk adds 300 kcal, and maintain holds steady. Treat targets as planning estimates and adjust from real-world trends.