What data do we need?
To estimate a person's daily calorie needs, the calculator asks for:
- Age: because metabolism tends to slow down with age.
- Gender: men and women have different average metabolic rates.
- Weight: heavier bodies require more energy to maintain.
- Height: taller individuals usually burn more calories.
- Activity Level: from sedentary to very active, since physical activity greatly increases energy expenditure.
What formula is used?
This calculator uses the Mifflin–St Jeor Equation to estimate the Basal Metabolic Rate (BMR).
BMR = the number of calories your body needs to perform basic functions at rest (breathing, circulation, cell repair, etc.).
- For men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) + 5
- For women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) – 161
How do we get daily calorie needs?
The calculator then adjusts BMR using an Activity Factor to estimate the Total Daily Energy Expenditure (TDEE):
- Sedentary (little or no exercise) → BMR × 1.2
- Lightly active (1–3 days/week exercise) → BMR × 1.375
- Moderately active (3–5 days/week) → BMR × 1.55
- Very active (6–7 days/week) → BMR × 1.725
- Extra active (hard daily exercise or physical job) → BMR × 1.9
So basically, TDEE is the number of calories needed per mantain current weight.
Why this formula?
The Mifflin–St Jeor Equation (1990) is widely considered one of the most accurate formulas for estimating calorie needs in healthy adults. It improves upon older methods (like the Harris-Benedict equation) and is commonly used in nutrition and fitness contexts today.
Compute your daily needs
Your result:
Enter your details and click "Calculate".