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Calorie Calculator

Estimate daily calorie needs from basic inputs.

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Enter age, sex, height, weight, and activity level to estimate basal metabolic rate (BMR) and daily maintenance calories (TDEE) with the Mifflin–St Jeor equation. See mild and standard weight loss or gain ranges. Metric and US units are supported. This is an educational estimate, not medical advice.

How to use this tool

1. Enter age, sex, weight, height, and activity level. 2. Choose metric or US units if prompted. 3. Click Calculate. 4. Review estimated daily calorie needs (BMR/TDEE). 5. Treat results as general guidance—not medical or dietary advice.

Worked example

Example: a 30-year-old with moderate activity may see a TDEE near 2,200–2,400 kcal—your needs vary with health conditions and goals.

How it works

Basal metabolic rate (BMR) is estimated with the Mifflin–St Jeor equation from age, sex, height, and weight. Daily maintenance calories (TDEE) multiply BMR by an activity factor. Goal ranges subtract or add about 250–500 calories from maintenance. US units are converted to metric before calculation.

Limitations

This tool provides a general estimate for educational purposes and is not medical advice. Consult a qualified healthcare professional for personal guidance.

Privacy and file handling

Your data stays on your device and is not uploaded.

Accuracy & methodology

This section documents how the calculator works, what it leaves out, and when results were last reviewed. Figures are educational estimates—not professional advice—and are not labeled "current" unless tied to automatically updated reference data.

Formula source or methodology
Basal metabolic rate (BMR) via Mifflin–St Jeor: male = 10×kg + 6.25×cm − 5×age + 5; female = 10×kg + 6.25×cm − 5×age − 161. TDEE = BMR × activity multiplier (1.2–1.9). Goal calories offset TDEE by ±250 or ±500 kcal.
Jurisdiction
General population estimate (not clinical)
Unit system
Metric or US; energy in kcal/day
Rounding method
Calorie and BMR outputs round to the nearest whole kcal/day.
Assumptions
  • Biological sex (male/female) for BMR equation only
  • Age 15–100; sedentary through very active multipliers
  • No pregnancy, lactation, or clinical diet orders
Known omissions
  • Not medical advice. Does not diagnose, treat, or replace clinical assessment.
  • Harris–Benedict or Katch–McArdle alternatives
  • Thyroid disorders, medications, and adaptive thermogenesis
  • Macronutrient targets and micronutrient needs
Test cases (automated)
  • Male, 30, 80 kg, 180 cm, moderate activity → positive BMR and TDEE
  • Age below 15 is rejected
Version & last verified

Logic version 1.0. Content and formulas last verified .

FAQ

Frequently asked questions

How are daily calories estimated?

Basal metabolic rate (BMR) uses the Mifflin–St Jeor equation from age, sex, height, and weight. Maintenance calories (TDEE) multiply BMR by an activity factor.

What do the goal estimates mean?

Mild loss and gain adjust maintenance by about 250 calories per day. Weight loss and gain adjust by about 500 calories per day. These are general planning ranges, not prescriptions.

Is this medical or nutrition advice?

No. Results are educational estimates only. Individual needs vary, and you should consult a qualified professional for personal guidance.

Related pages

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