Calorie Calculator
Estimate daily calorie needs based on age, height, weight, activity level, and goal. Uses the Mifflin–St Jeor equation.
For educational use only. Calorie needs vary with body composition, medical conditions, medications, pregnancy, and other factors. Consult a physician or registered dietitian for personal advice.
Formula
Mifflin–St Jeor basal metabolic rate:
Male: BMR = 10·kg + 6.25·cm − 5·age + 5
Female: BMR = 10·kg + 6.25·cm − 5·age − 161
Total daily energy expenditure = BMR × activity factor (1.2 – 1.9).
Methodology & sources
Every formula on this page is verified against the authoritative publications listed below. Assumptions describe the boundaries of the estimate.
Formulas
- Mifflin–St Jeor BMR (kcal/day):
- Male: 10 × kg + 6.25 × cm − 5 × age + 5
- Female: 10 × kg + 6.25 × cm − 5 × age − 161
- TDEE = BMR × activity factor (1.2 sedentary → 1.9 extremely active)
- Weight change target: ≈ 3,500 kcal deficit/surplus per pound
Assumptions
- Estimates only; individual metabolism varies by ~±10%.
- Activity multipliers follow the Harris–Benedict-style categories widely used in dietetics.
- 3,500 kcal ≈ 1 lb rule is a linear approximation; actual loss slows over time.
Citations
- [1]Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247. — American Journal of Clinical Nutrition.Verified 2026-07-22.
- [2]Dietary Guidelines for Americans, 2020–2025 — Appendix 1 (Estimated Calorie Needs) — U.S. Departments of Agriculture and Health and Human Services.Verified 2026-07-22.
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This calculator provides estimates only. Results depend on the values entered and may not account for every individual situation. This site does not provide financial, tax, legal, investment, medical, or academic advice.