Calorie Calculator
Estimate BMR and daily maintenance calories from age, sex used in the equation, height, weight, and activity level. Use the result as a starting estimate, not a prescription.
Try a sample calorie profile
Maintenance estimate
1,914 kcal/day
BMR estimate
1,392 kcal/day
Activity factor
1.375x
Mild loss
1,664 kcal/day
Faster loss
1,414 kcal/day
Mild gain
2,164 kcal/day
Faster gain
2,414 kcal/day
Sedentary
Little exercise
1.2x
Light
Exercise 1-3 days/week
1.375x
Moderate
Exercise 3-5 days/week
1.55x
Very active
Hard exercise 6-7 days/week
1.725x
Extra active
Physical job or intense training
1.9x
A calorie calculator estimates BMR first, then multiplies by activity level to estimate maintenance calories.
The result is a planning estimate, not medical, nutrition, or weight-loss advice.
Use current measurements
Height, weight, age, and activity level should reflect your current situation.
Treat activity as an estimate
Activity multipliers are broad averages and can miss training load, job demands, and daily movement.
BMR = 10w + 6.25h - 5a + s
Weight is kilograms, height is centimeters, age is years, and s is +5 for male and -161 for female in the equation.
TDEE estimates can be off because activity, muscle mass, health status, medications, and tracking accuracy vary. Adjust based on real-world results and professional guidance.
Calculations are handled in the browser for this tool based on the current public implementation. Avoid entering sensitive health details unless you have reviewed the implementation.
Example
Enter age, height, weight, sex used in the equation, and activity level to estimate BMR and maintenance calories.
Assumption
The page uses Mifflin-St Jeor plus activity multipliers, which are predictive formulas rather than measured metabolism.
Limitation
Training load, illness, medication, body composition, and tracking accuracy can make real calorie needs higher or lower.
Maintenance planning
Estimate a starting daily calorie target for maintaining current weight.
BMR comparison
Compare estimated resting energy needs before activity multipliers are applied.
Activity scenarios
See how sedentary, moderate, and active multipliers change TDEE estimates.
Nutrition notes
Create a baseline estimate before discussing a plan with a qualified professional.
Treating TDEE as a measured value
The result is a formula estimate. Real maintenance calories can differ because activity, body composition, and tracking accuracy vary.
Choosing an activity level too high
Activity multipliers are broad averages. If in doubt, compare nearby levels instead of assuming one number is exact.
Making aggressive diet changes from one estimate
Use the result as a planning baseline and seek qualified guidance for medical, nutrition, or weight-loss decisions.
What is maintenance calories?
Maintenance calories are an estimate of how many calories you need per day to maintain current weight at your current activity level.
Why does sex matter in the equation?
The Mifflin-St Jeor equation includes a sex-specific constant. It is a predictive equation, not a measurement of an individual's metabolism.
Should I use the weight-loss numbers exactly?
No. They are simple estimates around maintenance calories. Large calorie changes should be discussed with a qualified professional.
Can athletes use this calculator?
Athletes may need more individualized estimates because training load and body composition can differ from the assumptions in general equations.
Suggested workflow
Daily health planning path
Move from calorie estimates to BMI context and sleep timing without treating any result as medical advice.