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Health & Fitness

Calorie Calculator

Estimate your daily calorie needs using the Mifflin-St Jeor equation. Enter age, sex, height, weight, and activity level for maintenance, loss, and gain estimates.

What Does This Calorie Calculator Do?

This calculator estimates your daily calorie needs using the Mifflin-St Jeor equation, one of the most widely used and accurate formulas for estimating Basal Metabolic Rate (BMR). Enter your age, sex, height, weight, and activity level to get your estimated maintenance calories, plus estimates for weight loss and weight gain goals.

The Mifflin-St Jeor Formula

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Multiplier

Worked Example: 30-Year-Old Male, 170 cm, 70 kg, Light Activity

  • BMR = 10(70) + 6.25(170) - 5(30) + 5 = 700 + 1,062.5 - 150 + 5 = 1,617.5
  • TDEE = 1,617.5 x 1.375 (light activity) = ~2,224 calories/day

Activity Multipliers

  • Sedentary (1.2): Little to no exercise
  • Light (1.375): Light exercise 1-3 days/week
  • Moderate (1.55): Moderate exercise 3-5 days/week
  • Active (1.725): Hard exercise 6-7 days/week
  • Very Active (1.9): Hard daily exercise plus a physical job

Important Disclaimer

This calculator provides a general estimate based on a well-established formula, but it is not personalized medical or nutritional advice. Individual calorie needs vary based on genetics, health conditions, and other factors. Consult a doctor or registered dietitian before making significant dietary changes, especially if you have any health concerns.

See also the BMI calculator and sleep calculator for more health tools.

Frequently Asked Questions

How many calories should I eat per day?
It depends on your age, sex, height, weight, and activity level. This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies it by an activity factor to estimate your total daily calorie needs for weight maintenance.
What is the Mifflin-St Jeor equation?
It's a widely used formula for estimating Basal Metabolic Rate (BMR) — the calories your body burns at complete rest. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor, representing the calories you actually burn in a typical day including movement and exercise.
How many calories do I need to lose weight?
A commonly cited approach is a deficit of about 500 calories per day below maintenance (TDEE) for roughly 0.5 kg (about 1 lb) of weight loss per week, since 1 kg of body fat is roughly equivalent to 7,700 calories. This calculator shows both mild (-275 cal) and standard (-550 cal) deficit options.
How accurate is this calorie calculator?
The Mifflin-St Jeor equation is considered one of the more accurate BMR formulas for the general population, but individual metabolism varies based on factors like muscle mass, genetics, and health conditions that a simple formula can't fully capture.
How do I choose my activity level?
Sedentary means little to no exercise; Light means light exercise 1-3 days/week; Moderate means moderate exercise 3-5 days/week; Active means hard exercise 6-7 days/week; Very Active means a physically demanding job plus hard daily exercise.
Should I consult a professional before changing my diet?
Yes. This calculator gives a general estimate for informational purposes. For personalized nutrition advice, especially if you have health conditions or specific fitness goals, consult a doctor or registered dietitian.

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How this is calculated: This tool uses standard, well-established formulas for health & fitness calculations. Results are estimates for informational and planning purposes — always double-check figures for anything with real-world consequences (e.g. ordering materials or submitting grades).