Calorie Calculator
Calculate daily calorie needs based on age, gender, weight, height, and activity level using the Mifflin-St Jeor equation.
years
lbs
ft
in
Maintenance Calories
—
Mild Weight Loss (0.5 lb/wk) —
Weight Loss (1 lb/wk) —
Mild Weight Gain (0.5 lb/wk) —
BMR —
How to Use This Calculator
Enter your age, gender, weight, height, and activity level. The calculator shows your maintenance calories (TDEE) plus targets for weight loss and gain. Results use the Mifflin-St Jeor equation, considered the most accurate formula.
Formula
BMR (male) = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
BMR (female) = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
TDEE = BMR × Activity Factor
BMR (female) = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
TDEE = BMR × Activity Factor
Example
Example: A 30-year-old male, 170 lbs, 5'10", moderately active: BMR = 1,769 cal. TDEE = 1,769 × 1.55 = 2,742 cal/day. For 1 lb/week loss: 2,242 cal/day.
Frequently Asked Questions
- Daily calorie needs vary by age, gender, weight, height, and activity level. Most adults need 1,600-3,000 calories per day. This calculator uses the Mifflin-St Jeor equation for accuracy.
- It calculates Basal Metabolic Rate (BMR): For men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. For women: same but - 161 instead of + 5. BMR is then multiplied by an activity factor.
- You need a deficit of about 3,500 calories per week, or 500 calories per day below your maintenance level.
- Generally, eating back about half of exercise calories is a reasonable approach. Calorie burn estimates from exercise are often overestimated.