Estimate your resting and daily calorie needs from age, sex, height, weight and activity level, using the Mifflin-St Jeor equation.
The method behind this calculator
This calorie calculator estimates your BMR (calories burned at rest) with the widely used Mifflin-St Jeor equation, then scales it by your activity level to estimate your daily maintenance calories (TDEE).
The numbers are general estimates. Everyone’s needs differ, so for a personalised plan speak with a doctor or registered dietitian rather than relying on a formula alone.
Try it with these numbers
The calculator opens with a activity level of Moderate (3–5 days/wk). On those figures the maintenance is 2,556. Underneath, BMR comes out at 1,649 kcal and Maintain weight at 2,556 kcal. Change any field and every figure updates as you type.
Using the calculator
- Choose your sex and enter age, height and weight.
- Pick the activity level that best matches your week.
- Read your BMR and daily maintenance calories.
The calculation
BMR (Mifflin-St Jeor) = 10×kg + 6.25×cm − 5×age + s
(s = +5 male, −161 female)
maintenance = BMR × activity factor
Questions people ask about this
What is BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE (maintenance) is BMR multiplied by an activity factor to account for daily movement and exercise.
How accurate is this?
It’s a solid estimate for most people, but individual metabolism varies. Use it as a starting point and adjust based on real results.
Should I use this to lose or gain weight?
It can guide general targets, but healthy weight change is best planned with a healthcare professional. This tool isn’t medical advice.