Calculators
Calorie Needs Calculator
Calculate basal metabolic rate with the Mifflin-St Jeor equation and total daily energy expenditure for your activity level.
- Runs in your browser
- Nothing uploaded
The tool
Enter your numbers below. Results update as you type, and nothing leaves your browser.
Everything you enter stays on your own machine. Nothing is sent to us or to anyone else, which you can confirm in your browser network tab.
What people use it for
- Setting a calorie target
- Meal planning
- Fitness coaching
- Understanding energy balance
About this tool
What the Calorie Needs Calculator does
Basal metabolic rate (BMR) is the energy your body uses at rest. The Mifflin-St Jeor equation estimates it from weight, height, age and sex. Multiplying by an activity factor gives total daily energy expenditure (TDEE), the calories needed to maintain weight.
It also works as a TDEE calculator or a BMR calculator.
Formula
- Men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5
- Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161
- TDEE = BMR × activity factor
Worked example
Using the starting values in the calculator above:
| Input | Value |
|---|---|
| Sex | Male |
| Age | 35 |
| Weight | 75 kg |
| Height | 175 cm |
| Activity level | Moderate (3–5 days a week) |
| Result | Value |
|---|---|
| Maintenance calories (TDEE) | 2,594 |
| Basal metabolic rate | 1,674 |
| For gradual weight loss (−500) | 2,094 |
| For lean weight gain (+300) | 2,894 |
How to read the result
Treat the result as a starting point. Track weight for two to three weeks and adjust intake by 100 to 200 kcal if needed.
Activity factors are often overestimated; when unsure, choose the lower level.
General information, not medical advice. Speak to a qualified health professional before making changes to diet, exercise or treatment.
Related calculators
- Calorie Deficit Calculator: Calculate the daily calorie target and estimated time to reach a goal weight from maintenance calories and a weekly loss rate.
- Calories Burned Calculator: Estimate calories burned during exercise and daily activities from body weight, duration and the activity’s MET value.
- Macros Calculator: Split a daily calorie target into grams of protein, carbohydrate and fat by percentage, with per-meal amounts.
- Protein Intake Calculator: Calculate daily protein needs from body weight and goal, with per-meal amounts and the share of calories.
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Questions
Questions about this tool
The things clients actually want to know — costs, timelines, ownership and what happens after launch.
Your TDEE: BMR multiplied by an activity factor.
Mifflin-St Jeor is widely recommended for adults.
Around 300 to 500 kcal below maintenance is a common sustainable approach for most adults.
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