Health & Fitness Calculators
Calorie Calculator
Estimate your daily calorie needs using the Mifflin-St Jeor equation, adjusted for your activity level and goal.
Quick guide
Enter your sex, age, height, weight, and activity level. The calculator estimates your basal metabolic rate with the Mifflin-St Jeor equation, multiplies it by your activity factor, and shows daily calories to maintain, lose, or gain weight.
Read the full explanationHow It Works
Your total daily energy expenditure (TDEE) is your basal metabolic rate multiplied by an activity factor. Eating at TDEE maintains weight; a moderate deficit or surplus changes it gradually.
Formula Used
BMR = 10·kg + 6.25·cm − 5·age + 5 (men) or − 161 (women); TDEE = BMR × activity factor (1.2–1.9).
Example Calculation
A 30-year-old man, 175 cm and 70 kg, has a BMR of about 1,649 kcal; with light activity his maintenance is roughly 2,267 kcal per day.
Practical Use Cases
- Set a daily calorie target for your goal.
- Plan a gradual, sustainable deficit for fat loss.
- Fuel training with an appropriate surplus.