Health & Fitness
Calorie Calculator
Estimate basal metabolic rate and total daily energy expenditure using age, sex, height, weight, and activity. Compare maintenance, loss, and gain targets, review activity scenarios, and export a professional PDF.
Estimated BMR0 kcal
Maintenance estimate0 kcal
Moderate loss target0 kcal
Moderate gain target0 kcal
Activity comparison
Estimated energy needs by activity
| Activity level | Factor | Maintenance | 10% deficit | 20% deficit | 10% surplus |
|---|
Decision view
Daily energy planning ladder
Selected activity multiplier: 1.55×
How to use Calorie Calculator
- Enter the equation sex, age, height, weight, and the activity level that represents a typical week.
- Read BMR as modeled resting energy and maintenance as BMR multiplied by the selected activity factor.
- Compare moderate deficit and surplus targets with the full activity-scenario table before choosing a planning starting point.
- Track multi-week body-weight and performance trends, then adjust cautiously rather than treating one estimate as measured metabolism.
Calculator guide
Understanding Calorie Calculator
Daily calorie needs combine resting energy requirements with an activity estimate. The result is a planning range, not a precise measurement of metabolism or a prescribed diet.
Calculation method
How the calculation works
Mifflin-St Jeor BMR is multiplied by an activity factor to estimate TDEE; goal targets apply moderate percentage adjustments. Calculate Mifflin-St Jeor BMR from sex, age, height, and weight, multiply by an activity factor, then apply moderate goal adjustments to TDEE.
Energy model
From resting energy to a daily planning target
The page separates the equation-derived resting requirement from the activity assumption and the optional goal adjustment.
Calibration
Using observed trends to refine the estimate
A standardized equation is most useful as a starting hypothesis that can be checked against consistent real-world observations.
Rapid or clinically significant weight change should be reviewed with an appropriately qualified professional.
Worked situations
Practical examples
- Estimate maintenance calories for a moderately active adult.
- Compare calorie needs across several activity levels.
- Use a moderate deficit or surplus as a planning starting point.
Better inputs
Useful tips
- Choose the activity level that reflects an average week.
- Use weight trends over several weeks to refine the estimate.
- Prioritize adequate nutrition and professional guidance for significant changes.
Before relying on the result
Limitations and common mistakes
- Individual metabolism, health, medication, and body composition can differ substantially.
- Pregnancy, growth, illness, and athletic training require specialized advice.
- The calculator does not design meals or assess nutrient adequacy.
Reference
Key terms
- BMR
- Basal metabolic rate, estimated resting energy use.
- TDEE
- Total daily energy expenditure after activity is considered.
- Deficit
- Energy intake below estimated maintenance.
- Surplus
- Energy intake above estimated maintenance.
Important note
Calculated from the entered measurements using the displayed method. It is a general reference and does not replace diagnosis or individualized professional guidance.
Frequently asked questions
Which equation is used?
The calculator uses the Mifflin-St Jeor equation for adult BMR.
Is TDEE exact?
No. It is an estimate based on a standardized activity multiplier.
How should I choose activity level?
Use the level that best represents your typical week, not an unusually active day.
Is the result medical advice?
No. Consult a qualified professional for individualized health or nutrition guidance.