How many calories do you need?
Daily energy needs vary between people. This calculator first estimates resting energy expenditure with the Mifflin–St Jeor equation and then applies an activity factor to estimate total daily energy expenditure (TDEE).
How the calorie calculator works
Your estimated basal metabolic rate (BMR) represents energy used at rest. The activity level you choose is then used to estimate your total daily energy expenditure. The result is a starting estimate rather than an exact prescription.
Activity levels used in the calculation
After estimating BMR, the calculator multiplies it by an activity factor to estimate total daily energy expenditure (TDEE).
| Activity level | Factor | General description |
|---|---|---|
| Sedentary | 1.20 | Little structured exercise and mostly sedentary daily activity |
| Lightly active | 1.375 | Light exercise or an otherwise somewhat active routine |
| Moderately active | 1.55 | Regular moderate exercise or a consistently active routine |
| Active | 1.725 | Frequent exercise and a generally active lifestyle |
| Very active | 1.90 | Very frequent hard training or unusually high daily activity |
Example calorie calculation
For a 35-year-old man weighing 75 kg at 175 cm, the Mifflin–St Jeor equation estimates a BMR of about 1,674 kcal/day.
With a moderately active factor of 1.55, estimated TDEE is about 2,594 kcal/day. This is an estimate of maintenance energy needs, not a guaranteed exact requirement.
Mifflin–St Jeor equation
- For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5.
- For women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161.
- The calculator then multiplies estimated BMR by the selected activity factor to estimate TDEE.
How to use your result
Treat the result as a starting estimate. Actual energy needs can differ because activity, body composition, genetics and day-to-day movement vary between people.
If your goal is weight management, changes in body weight over several weeks can provide useful feedback about whether the estimate is close to your actual energy needs.
These calculators provide general estimates for healthy adults aged 18 and over. They are not medical advice and may not be appropriate during pregnancy, breastfeeding, for children, or when a medical condition affects energy or nutrition requirements.
Turn estimates into everyday nutrition.
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