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Calorie Calculator

Estimate BMR, daily maintenance calories, and general weight goal ranges using Mifflin-St Jeor.

  • calories
  • bmr
  • tdee
  • daily calories
Sex

Use this field when Metric is selected.

Use this field when Metric is selected.

Use this field when Imperial is selected.

Use 0 when there are no additional inches.

Use this field when Imperial is selected.

Optional daily calorie change from maintenance. Use negative for a deficit and positive for a surplus.

Status: initial

Results

Awaiting calculation

Explore your result

Daily calorie targets

Explore the calorie calculator result visually while keeping this page's detailed guidance and examples.

Daily calorie targets
Maintenance2,200 kcal
Mild loss1,950 kcal
Weight loss1,700 kcal
Weight gain2,450 kcal

Use this result well

  1. 1Verify the calculator inputs.
  2. 2Compare the key result relationships.
  3. 3Review the page guidance before acting.

Use estimates as a starting point and adjust from observed progress.

Calculator guide

Introduction

A calorie calculator estimates daily energy needs from age, sex, height, weight, activity level, and goal. Results include BMR, maintenance calories, selected goal calories, estimated weekly weight change, macro targets, activity comparison, and formula cross-checks for education and planning, not medical advice.

What are calories?

Calories measure energy. Food provides calories, and the body uses energy for basic functions, movement, digestion, and physical activity.

Formula explanation

This calculator uses the Mifflin-St Jeor equation to estimate basal metabolic rate, then multiplies BMR by an activity factor to estimate total daily energy expenditure. It also compares Harris-Benedict BMR, applies the selected goal adjustment, and estimates macro grams from a balanced 30/25/45 split.

Variable explanations

Understand what each input and result means before calculating.

Age

Age affects estimated resting calorie needs.

Sex

Mifflin-St Jeor uses separate constants for male and female formulas.

Height

Height is converted to centimeters for the formula.

Weight

Weight is converted to kilograms for the formula.

Activity level

Activity level estimates total daily energy expenditure from BMR.

Maintenance calories

The estimated intake that may maintain current body weight.

Goal

The selected maintenance, loss, gain, or custom calorie adjustment scenario.

Macro targets

Estimated protein, fat, and carbohydrate grams from selected goal calories.

Formula cross-check

A Harris-Benedict estimate shown beside Mifflin-St Jeor to illustrate formula variation.

Reviewed by the Calculator.org.in Editorial Team

Formula behavior, validation cases, explanatory examples, and cited sources are checked before publication. This review supports educational accuracy and is not a substitute for qualified professional advice.

Last reviewed: 2026-08-02

Review process

Formula guide

See the calculation logic, variable definitions, and practical meaning.

Male BMR

BMR = 10w + 6.25h - 5a + 5

  • w is weight in kilograms.
  • h is height in centimeters.
  • a is age.

Mifflin-St Jeor estimates resting energy needs from body size, age, and sex.

Female BMR

BMR = 10w + 6.25h - 5a - 161

  • w is weight in kilograms.
  • h is height in centimeters.
  • a is age.

The female equation uses the same measurements with a different constant.

TDEE

TDEE = BMR x Activity Factor

  • Activity factors range from sedentary to extra active.
  • TDEE estimates maintenance calories.

Activity multipliers estimate calories needed for daily movement and exercise.

Goal estimates

Goal Calories = Maintenance Calories +/- Adjustment

  • Mild loss subtracts 250.
  • Loss subtracts 500.
  • Gain adds 300.

These are general planning ranges, not prescriptions.

Weekly weight change estimate

Estimated lb/week = daily calorie adjustment x 7 / 3500

  • Negative values estimate loss.
  • Positive values estimate gain.

This uses the common 3,500 calories per pound planning rule and should be treated as a rough estimate.

Macro targets

Protein 30%, fat 25%, carbohydrate 45%

  • Protein and carbs use 4 calories per gram.
  • Fat uses 9 calories per gram.

Macro targets are a practical starting split based on the selected goal calories.

Harris-Benedict cross-check

Revised Harris-Benedict BMR estimate compared with Mifflin-St Jeor

  • The calculator shows the difference between formulas.

A cross-check helps users see that calorie formulas are estimates, not exact measurements.

Worked examples

Follow realistic inputs through the calculation step by step.

1

Worked example

Metric male example

  1. 1Age is 30.
  2. 2Height is 180 cm and weight is 80 kg.
  3. 3Male BMR is 1,780 calories/day.
  4. 4With moderate activity, maintenance is about 2,759 calories/day.
2

Worked example

Metric female example

  1. 1Age is 35.
  2. 2Height is 165 cm and weight is 65 kg.
  3. 3Female BMR is about 1,345 calories/day.
  4. 4With light activity, maintenance is about 1,849 calories/day.
3

Worked example

Imperial conversion

  1. 1Feet and inches are converted to centimeters.
  2. 2Pounds are converted to kilograms.
  3. 3The same Mifflin-St Jeor formula is then applied.
  4. 4Results are shown as daily calories.
4

Worked example

Goal range example

  1. 1Maintenance is 2,400 calories/day.
  2. 2Mild weight loss estimate is about 2,150 calories/day.
  3. 3Weight loss estimate is about 1,900 calories/day.
  4. 4Weight gain estimate is about 2,700 calories/day.
5

Worked example

Custom goal example

  1. 1Choose Custom adjustment.
  2. 2Enter -350 to estimate a moderate daily deficit.
  3. 3Review selected goal calories and estimated weekly change.
6

Worked example

Macro planning

  1. 1Calculate maintenance or goal calories.
  2. 2Review protein, fat, and carbohydrate grams.
  3. 3Adjust with professional guidance or personal dietary needs.

Common mistakes

Avoid these common input and interpretation errors.

Treating estimates as medical advice

Calorie formulas are population estimates and do not replace personalized clinical guidance.

Overestimating activity

Choosing an activity level that is too high can overstate maintenance calories.

Ignoring body composition

Lean mass, body fat, training history, and metabolic adaptation can affect calorie needs.

Changing intake too aggressively

Large calorie changes may be inappropriate for some people and should be discussed with a professional.

Expecting exact daily precision

Daily calorie needs vary with sleep, stress, illness, movement, digestion, and measurement error.

Using macro targets as a strict prescription

The macro split is a starting estimate. Medical needs, preferences, training goals, and dietary pattern matter.

Treating weekly change estimates as guaranteed

The 3,500-calorie rule is a rough planning shortcut and does not fully capture metabolic adaptation.

Frequently asked questions

Quick answers to the questions users ask most often.

What does a calorie calculator estimate?
It estimates BMR and daily maintenance calories from basic body and activity inputs.
What formula does this calculator use?
It uses the Mifflin-St Jeor equation by default.
What is BMR?
Basal metabolic rate is an estimate of calories used by the body at rest for essential functions.
What is TDEE?
Total daily energy expenditure estimates daily calories after multiplying BMR by activity level.
Are calorie estimates exact?
No. They are estimates and can differ from actual needs.
Does activity level matter?
Yes. Activity level can substantially change estimated maintenance calories.
Does this support metric units?
Yes. Enter height in centimeters and weight in kilograms.
Does this support imperial units?
Yes. Enter height in feet and inches and weight in pounds.
What is a mild weight loss estimate?
It subtracts about 250 calories from estimated maintenance calories.
What is the weight loss estimate?
It subtracts about 500 calories from estimated maintenance calories.
What is the weight gain estimate?
It adds about 300 calories to estimated maintenance calories.
Can I enter a custom calorie goal?
Yes. Choose custom adjustment and enter a daily change from maintenance, such as -350 or +200 calories.
How is estimated weekly change calculated?
It multiplies the daily calorie adjustment by 7 and divides by 3,500 calories per pound.
Does the calculator show macros?
Yes. It estimates protein, fat, and carbohydrate grams from the selected goal calories using a 30/25/45 split.
Why compare activity levels?
Activity level is one of the largest assumptions in TDEE, so the comparison table shows how much it changes calorie needs.
Why show Harris-Benedict BMR?
It gives a formula cross-check so users can see that BMR equations can differ even with the same inputs.
Is this medical advice?
No. It is educational and should not replace advice from a qualified professional.
Can children use this calculator?
This release is intended for ages 15 to 120 and is not a pediatric nutrition tool.
Should pregnant or breastfeeding people use this estimate?
Pregnancy and breastfeeding change energy needs. A qualified health professional should guide intake.
What related calculator should I use?
BMI Calculator can provide a separate body-size screening estimate for adults.

References

Sources used to support the calculator guidance.

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Version history

A transparent record of calculator content updates.

Updated 2026-08-02
  • 1.1.0 · 2026-08-02

    Added goal selection, custom calorie adjustment, weekly change estimate, macro targets, activity comparison, and Harris-Benedict cross-check.

  • 1.0.0 · 2026-07-04

    Initial production release with BMR, TDEE, unit conversion, activity levels, goal estimates, and medical disclaimer.