- Select sex and enter age. These variables affect the resting-energy equation.
- Enter weight and height. Use kilograms and centimeters.
- Choose activity level. Select the description that best matches a typical week.
- Review maintenance calories. This is the estimated intake that may keep weight stable.
- Compare goal targets. The lower and higher estimates are planning ranges, not mandatory prescriptions.
Daily Calories Calculator
Estimate daily calorie needs from age, sex, body size, and activity level. The calculator applies the Mifflin–St Jeor resting-energy equation and then multiplies it by an activity factor to estimate maintenance calories. It also shows practical calorie targets for gradual weight loss or gain.
This is a planning estimate for generally healthy adults, not a metabolic test or medical prescription. Actual needs can shift with body composition, training volume, pregnancy, illness, medications, and changes in body weight.
Daily inputs
years
kg
cm
Result
—
Calculated result
Resting energy—
Weight-loss target—
Weight-gain target—
Men: BMR = 10W + 6.25H − 5A + 5
Women: BMR = 10W + 6.25H − 5A − 161
Daily calories = BMR × activity factor
Women: BMR = 10W + 6.25H − 5A − 161
Daily calories = BMR × activity factor
W is weight in kilograms, H is height in centimeters, and A is age in years. Activity factors range from 1.2 for sedentary routines to 1.9 for exceptionally active routines.
What the result means
The main result estimates calories needed per day to maintain current weight under the selected activity assumption.
Energy needs are individual and may differ from this estimate; consult a qualified clinician or dietitian for personalized guidance.
Given: A 30-year-old man, 70 kg, 175 cm, moderately active.
Calculation: BMR = 10×70 + 6.25×175 − 5×30 + 5 = 1,648.75 kcal. Maintenance = 1,648.75 × 1.55 = 2,555.56 kcal/day.
Result: About 2,556 kcal/day for maintenance.
Why is this different from a fitness tracker?
Trackers estimate movement and may use heart-rate data, while this tool uses a population equation and an activity multiplier.
Should I use current or goal weight?
Use current weight to estimate present maintenance needs. Recalculate as body weight changes.
What does sedentary mean here?
It generally means little structured exercise beyond ordinary daily movement.
Is a 500-calorie deficit suitable for everyone?
No. The displayed deficit is a common planning reference and may be inappropriate for smaller bodies, medical conditions, or high training loads.
Can this calculate calories for children?
No. The equation and limits are intended for adults.