Calorie Calculator
Estimate your daily calorie needs based on your goals
kg
cm
What is the Calorie Calculator?
This calculator estimates how many calories you need each day to maintain, lose or gain weight, based on your Basal Metabolic Rate (BMR) — the energy your body burns at rest — adjusted for your activity level.
How to Use It
- Enter your gender, age, weight and height.
- Choose your activity level, from sedentary to very active.
- Read your results — your estimated BMR, daily maintenance calories, and a suggested target for weight loss.
The Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor equation, widely regarded by dietitians as one of the most accurate BMR formulas for the general population:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Your daily calorie need is then BMR × activity multiplier. To lose about 1 lb (0.45 kg) per week, a common target is roughly 500 calories below maintenance.
Frequently Asked Questions
The Mifflin-St Jeor formula is one of the most accurate population-level estimates available, but individual metabolism varies. Use the result as a starting point and adjust based on how your weight actually changes over a few weeks.
A deficit of about 500 calories per day from your maintenance level typically leads to roughly 1 lb (0.45 kg) of weight loss per week. Very large deficits are not usually recommended without medical supervision.
No. This tool provides a general estimate for informational purposes only. For personalized nutrition guidance, especially if you have a medical condition, consult a doctor or registered dietitian.
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