Estimate your daily calories
Enter your details and activity level.
How the calorie estimate works
The calculator first finds your basal metabolic rate (BMR) - the calories your body burns at complete rest - using the Mifflin-St Jeor equation. It then multiplies your BMR by an activity factor, from 1.2 for a sedentary day to 1.9 for very heavy activity, to estimate the calories needed to maintain your current weight. Eating below maintenance generally leads to weight loss, and above it to weight gain.
Disclaimer: This calculator provides general estimates for educational and informational purposes only. It is not medical or nutritional advice and is not a substitute for guidance from a qualified healthcare professional. Calorie needs vary by individual, and the formulas used are approximations. Consult a doctor or registered dietitian before changing your diet or starting a weight-loss program.
Frequently asked questions
What is BMR?
BMR stands for basal metabolic rate - the calories your body burns at complete rest to keep basic functions like breathing and circulation running. It is the starting point for estimating total daily calorie needs.
How are daily maintenance calories calculated?
The calculator finds your BMR with the Mifflin-St Jeor equation, then multiplies it by an activity factor (from 1.2 for sedentary to about 1.9 for very active) to estimate the calories needed to maintain your current weight.
How many calories should I eat to lose weight?
A common approach is to eat below maintenance. A deficit of about 500 calories per day is often cited as a rough guide for losing about half a kilogram or a pound per week, but results vary. Talk to a doctor or dietitian before making big changes.
Which formula does this use?
It uses the Mifflin-St Jeor equation, widely regarded as one of the more accurate BMR formulas for the general population. All results are estimates and not a substitute for professional advice.
Is my data saved anywhere?
No. All calculations run entirely in your browser. Nothing you enter is uploaded or saved on a server.