Calorie Calculator

Calorie Calculator

Estimate daily calories from age, sex, height, weight, activity and weight goal.

UNDERSTAND THE ANSWER

How is this calculated?

Basal metabolic rate is estimated with the Mifflin–St Jeor equation. An activity multiplier estimates maintenance calories, then the selected planning adjustment is applied.

Mifflin–St Jeor estimateBMR = 10W + 6.25H − 5A + sex constant; TDEE = BMR × activity

A practical example

A 35-year-old, 75 kg, 175 cm man at moderate activity has an estimated maintenance need near 2,600 calories per day.

Assumptions, interpretation and common mistakes

Calculation assumptions

  • The Mifflin–St Jeor equation is used for adults.
  • The chosen activity multiplier reasonably represents average weekly activity.
  • The optional calorie adjustment is a planning scenario, not a personalized prescription.

How to interpret the result

  • BMR estimates energy used at rest.
  • Maintenance calories estimate total daily expenditure at the selected activity level.
  • A calorie target should be evaluated against real weight trends, health and adherence.

Common mistakes to avoid

  • Overstating activity to justify a larger calorie target.
  • Treating daily expenditure as fixed even when activity or weight changes.
  • Using the estimate as medical or nutrition advice for a special health condition.