Calorie Calculator
Estimate your daily calorie needs based on age, sex, height, weight, and activity level. Adjust for weight loss, maintenance, or gain goals.
Biological Sex
yrs
ft
in
lbs
Daily Calorie Target
2,728
calories per day
Full Breakdown
- Basal Metabolic Rate (BMR)
- 1,760 cal/day
- Maintenance (TDEE)
- 2,728 cal/day
Assumptions
Formula: Mifflin-St Jeor equation (BMR), multiplied by activity factor (TDEE).
Activity multiplier used: 1.55× BMR
Calorie-to-weight assumption: ±3,500 cal/week ≈ ±1 lb/week of body weight change.
Disclaimer: Calorie estimates are based on established formulas and are approximations. Individual metabolism varies. Consult a registered dietitian or healthcare provider for personalized nutrition advice.
Mifflin-St Jeor Formula
Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161. Multiply BMR by activity factor to get TDEE.
Activity Level Multipliers
Sedentary (little/no exercise): BMR × 1.2. Light (1–3 days/week): BMR × 1.375. Moderate (3–5 days): BMR × 1.55. Very active (6–7 days): BMR × 1.725. Extra active (physical job + training): BMR × 1.9.
Frequently Asked Questions
- This calculator uses the Mifflin-St Jeor equation, which is widely regarded as the most accurate formula for estimating Basal Metabolic Rate (BMR). BMR is then multiplied by an activity factor to estimate Total Daily Energy Expenditure (TDEE).
- A deficit of 500 calories per day generally produces about 1 pound of weight loss per week. Consult a doctor before pursuing aggressive deficits below 1,200 calories (women) or 1,500 calories (men).
- Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns per day, including exercise and daily activity.