Daily Calorie Needs Calculator
Estimate BMR, maintenance calories, and a simple weight-loss target.
Inputs
Calorie Calculator
Results update as you type.
Live result
BMR
1,649
Estimated calories burned at rest.
Maintenance calories
2,556
500-calorie deficit target
2,056
Scenario compare
Save scenario A, change a few inputs, then save scenario B.
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Scenario B
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Quick check
Change one or two inputs to compare a second scenario before using the number.
Need more detail?
Formula, examples, and FAQ stay tucked away until you need them.
FXFormula ExplanationThe core logic behind the numbers on this page.+
Our calorie calculator uses the Mifflin-St Jeor equation to estimate basal metabolic rate (BMR): 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years), adjusted for gender. We then multiply BMR by an activity factor to estimate total daily energy expenditure (TDEE). This formula is widely used in the health and fitness industry to provide accurate calorie estimates.
USEHow to UseA short path from input to result.+
- Enter weight, height, and age.
- Choose gender and activity level.
- Review BMR and maintenance calories.
EXExamplesReference scenarios to sanity-check your inputs.+
Example: A 70 kg, 175 cm, 30-year-old moderately active male has an estimated TDEE near 2,600 calories.
FAQFAQCommon edge cases and quick clarifications.+
What is basal metabolic rate (BMR)?
BMR is the number of calories your body needs to function at rest, which is influenced by your age, weight, height, and gender.
How accurate are the calorie estimates?
Calorie estimates are rough planning tools and may not reflect individual variations in metabolism and activity levels. Consult a healthcare professional or registered dietitian for personalized advice.
Can I use this calculator for weight loss?
Yes, but be sure to consult a healthcare professional or registered dietitian for safe and effective weight loss advice.
What is total daily energy expenditure (TDEE)?
TDEE is the total number of calories your body needs to function at rest and during daily activities, including exercise and other physical activities.
How do I use this calculator?
Enter your weight, height, age, gender, and activity level to get an estimate of your daily calorie needs.