Calorie Calculator
Estimate your daily calorie needs based on your age, sex, height, weight and activity level.
The calculator estimates Basal Metabolic Rate (BMR) and multiplies it by your activity factor to estimate daily maintenance calories.
How the Calorie Calculator Works
This calculator estimates your Basal Metabolic Rate (BMR), which is the approximate amount of energy your body uses at rest. It then applies an activity multiplier to estimate your total daily energy expenditure.
The calculation uses the Mifflin–St Jeor equation, a commonly used equation for estimating resting energy requirements in adults.
How to Use the Calorie Calculator
Choose Your Unit System
Use Metric for centimetres and kilograms, or Imperial for feet, inches and pounds.
Enter Your Details
Enter sex, age, height and weight as accurately as possible.
Select Activity Level
Choose the activity level that most closely describes your usual exercise and physical activity.
Calculate
The calculator displays estimated BMR, maintenance calories and several calorie targets.
Mifflin–St Jeor Formula
For men, BMR is calculated as 10 × weight in kilograms + 6.25 × height in centimetres − 5 × age + 5.
For women, BMR is calculated as 10 × weight in kilograms + 6.25 × height in centimetres − 5 × age − 161.
Estimated maintenance calories are calculated by multiplying BMR by an activity factor.
Activity Levels
Calorie Targets
The calculator shows maintenance calories plus example targets approximately 10% and 20% below maintenance for weight loss and approximately 10% above maintenance for weight gain. These are mathematical estimates, not individualized nutrition prescriptions.
Important Information
Calorie requirements vary between individuals. The result is an estimate and may differ from your actual energy needs because of body composition, metabolism, exercise, daily movement and other factors.
This calculator is intended for general informational purposes and is not medical or dietary advice. If you are pregnant, breastfeeding, under 18, have a medical condition, have a history of disordered eating, or need an individualized nutrition plan, consult an appropriately qualified healthcare professional.
Frequently Asked Questions
What are maintenance calories?
Maintenance calories are an estimate of how many calories you may need each day to maintain your current body weight at a particular activity level.
What is BMR?
Basal Metabolic Rate is an estimate of the energy your body uses to support essential functions while at rest.
How many calories should I eat to lose weight?
The calculator provides example calorie targets below estimated maintenance, but an appropriate calorie intake depends on the individual and should not be treated as a universal prescription.
Is the calorie result exact?
No. Calorie equations estimate energy needs. Your actual requirements can differ and may change over time as your weight, activity and other circumstances change.
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