Calorie Calculator
Estimate daily calorie needs with the Mifflin-St Jeor equation.
About this tool
Estimate how many calories you need each day to maintain, lose or gain weight, based on age, sex, height, weight and activity level.
How it works
Resting metabolic rate comes from the Mifflin-St Jeor equation, then multiplies by standard activity factors (1.2 sedentary to 1.9 very active). Goals adjust by ±500 kcal/day for ~0.5 kg weekly change. This is educational, not medical advice.
How to use Calorie Calculator
- 1Enter age, sex, height and weight.
- 2Select your activity level.
- 3Choose a goal: maintain, lose or gain.
- 4Read your daily calorie estimate for each goal.
Examples
A 30-year-old 170 cm, 70 kg active man needs ~2800 calories to maintain.
To lose ~0.5 kg/week, subtract about 500 calories from maintenance.
To gain muscle, add ~300–500 calories to maintenance.
Pro tips
- These are estimates — individual metabolism varies by ±20%.
- Pair the estimate with the BMI calculator for a fuller picture.
- Re-calculate whenever your weight or activity changes significantly.
Frequently asked questions
What is the Mifflin-St Jeor equation?
A widely validated formula for resting energy expenditure: men 10×weight(kg) + 6.25×height(cm) − 5×age + 5; women 10×weight(kg) + 6.25×height(cm) − 5×age − 161.
How accurate is this?
It is a good population-level estimate, but individual needs vary. Treat it as a starting point and adjust based on real-world results.
Should I count calories?
Many people find consistent eating patterns and portions more sustainable. Calorie estimates help you calibrate portions either way.
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