What this calculator does
This calorie calculator estimates total daily energy expenditure from body size, age, sex and activity. It is a starting point for planning food intake, not a medical prescription.
Formula used
The calculator uses the Mifflin-St Jeor resting energy equation, then multiplies the result by an activity factor. Goal estimates apply a simple adjustment to maintenance calories.
How to read the result
Real energy needs vary with body composition, training, hormones, health conditions, food tracking accuracy and daily movement. Track trends over several weeks before making large changes.
Assumptions
- For adults only.
- Uses metric inputs.
- Fat loss estimate subtracts 500 kcal per day.
- Muscle gain estimate adds 250 kcal per day.
Sources and checks
Source links are included so you can check important formulas, thresholds and assumptions.
Frequently asked questions
Is this the same as BMR?
No. BMR or RMR estimates resting energy needs. This calculator then applies activity to estimate total daily energy expenditure.
Should I eat exactly this number?
Treat it as a starting estimate. Body weight trend, training performance and wellbeing give better feedback than a single calculated number.