Calorie Calculator
Estimate daily calorie needs based on age, gender, height, weight, and activity level. Uses the Mifflin-St Jeor equation.
Enter your details to estimate daily calories.
Mifflin-St Jeor Equation
Male BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 5
Female BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Daily calories = BMR × Activity multiplier
Female BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Daily calories = BMR × Activity multiplier
Activity Multipliers
| Activity Level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Calorie Goals
- Weight loss: Subtract 500 cal/day for ~0.5 kg/week loss.
- Weight maintenance: Eat at your TDEE.
- Weight gain: Add 300-500 cal/day for gradual muscle gain.
Disclaimer: This is an estimate. Individual needs vary. Consult a healthcare professional for personalized nutrition advice.
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Last updated: 2026-08-08