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Calorie Calculator

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

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.

Status: initial

Results

Awaiting calculation

Health guide

Introduction

A calorie calculator estimates daily energy needs from age, sex, height, weight, and activity level. Results are estimates 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.

Variables explained

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.

Medical disclaimer

This calculator provides educational calorie estimates only. It is not medical advice, a diagnosis, or a nutrition prescription. Speak with a qualified health professional before making major diet, exercise, or weight-management changes.

Formula guide

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.

Worked examples

Metric male example

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

Metric female example

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

Imperial conversion

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

Goal range example

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

Limitations and common mistakes

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.

FAQs

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.
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

Related calculators

  • BMI Calculator
  • BMR Calculator
  • Body Fat Calculator
  • Ideal Weight Calculator
  • Water Intake Calculator

Last updated and version history

Last updated: 2026-07-04

  • 1.0.0 (2026-07-04): Initial production release with BMR, TDEE, unit conversion, activity levels, goal estimates, and medical disclaimer.