HeyOakley tools
Calorie Calculator
Estimate a realistic daily calorie starting point based on your body, activity, and goal.
A calorie target can be useful, but it should work in real life. This calculator gives you a practical estimate you can use as a starting point, then adjust over time.
Your details
Your estimated calorie needs
- Estimated BMR
- 1,778kcal
- Estimated maintenance calories
- 2,756kcal
- Your daily calorie target
- 2,756kcal
- Practical range
- 2,706–2,806kcal
- Target ± 50 kcal
This is a useful estimate, not a rule you need to follow perfectly. A good target is one you can realistically return to over time.
What your calorie result means
BMR is an estimate of your baseline at rest. Maintenance calories add activity on top. Your target then adjusts up or down based on whether you want to maintain, lose, or gain—and how quickly you want to move.
Real life changes day to day. You might eat a little more on weekends and a little less on busy weekdays and still land in a sensible range over time.
If you feel low on energy, overly hungry, or stuck in “all-or-nothing” cycles, small tweaks often beat a bigger deficit every time.
Goal comparison
Examples use moderate pace for lose and gain; your target above reflects your selected goal and pace.
Maintain weight
Eat close to maintenance when you want your weight to stay steady while you train, recover, or focus on habits.
Example: 2,756 kcal/day
Lose weight
A deficit below maintenance can support weight loss. Gentler deficits are often easier to sustain than aggressive ones.
Example: 2,205 kcal/day
Gain weight
A modest surplus above maintenance can support muscle gain or weight restoration for people who need it.
Example: 3,032 kcal/day
FAQs
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HeyOakley helps you turn targets into everyday habits—without living in a spreadsheet.
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