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Calorie Calculator

Estimate daily maintenance calories from age, body measurements and activity, with a clear breakdown of the calculation.

  • Works privately on your device
  • Clear inputs, useful results
  • No visitor account needed
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How to use Calorie Calculator

  1. Enter your details using the labeled controls.
  2. Review the options and assumptions shown above.
  3. Review the result and use the available download or copy controls.

The method, explained

Mifflin–St Jeor estimates resting energy: 10 × weight in kg + 6.25 × height in cm − 5 × age, then +5 for the male equation or −161 for the female equation. Maintenance = resting energy × the selected activity factor. Goal comparisons show ±10%; these are scenarios, not prescriptions.

A WORKED EXAMPLE

For a 30-year-old adult using the male equation at 80 kg and 180 cm, resting energy is 1,780 kcal/day. With a sedentary factor of 1.2, estimated maintenance is 2,136 kcal/day.

What to keep in mind

For generally healthy, non-pregnant, non-breastfeeding adults aged 19–78. Not for minors, pregnancy, breastfeeding, eating-disorder management or medical nutrition. Activity factors are broad approximations. Individual requirements can differ substantially. Goal scenarios below 1,500 kcal/day are not shown; this display guard is not a personal safety threshold.

Mifflin et al., 1990 — original study

Common questions

How is this different from BMR?

BMR estimates energy at rest. This tool also applies an activity factor to estimate total daily maintenance needs.

Is this a meal plan?

No. It estimates energy needs and optional comparison scenarios. A qualified professional can help determine an appropriate individual intake.