Health & Fitness

Calorie Calculator

Estimate daily calorie needs based on activity level.

From these numbers

A 30-year-old male at 170 lb and 5 ft 10 in, with moderate exercise.

The Mifflinโ€“St Jeor equation gives 1,737 kcal at rest.

Multiplying by the moderate exercise factor, 1.55, gives 2,693 kcal to maintain.

About 1 lb a week lower is 2,193 kcal. About 1 lb a week higher is 3,193 kcal.

/c/calorie?unit=imperial&sex=male&age=30&weight=170&ft=5&in=10&cm=178&activity=moderate

Daily calories (maintain)

2,693 kcal

Mifflin-St Jeor estimate

BMR

1,737 kcal

Lose ~1 lb/week

2,193 kcal

Gain ~1 lb/week

3,193 kcal

Estimates only โ€” metabolism varies. Not medical advice.

Learn more

How this calculator works and what to know before using it

What this calculator does

Estimates daily calorie needs (TDEE) using the Mifflin-St Jeor equation adjusted for activity level.

Understanding your result

Maintenance calories keep your weight stable at your activity level. Roughly 500 kcal/day below maintenance often leads to about 1 lb/week weight loss โ€” but results vary by person.

How to use it

  1. Choose units and enter sex, age, weight, and height.
  2. Select your typical activity level.
  3. View maintenance calories and rough loss/gain targets.

Formula used

Mifflinโ€“St Jeor equation, times an activity factor

BMR (male) = 10w + 6.25h โˆ’ 5a + 5. BMR (female) = 10w + 6.25h โˆ’ 5a โˆ’ 161. TDEE = BMR ร— activity factor (1.2, 1.375, 1.55, 1.725, or 1.9). Loss and gain targets move 500 kcal on the pound setting and 550 kcal on the kilogram setting.

Source. Mifflin and colleagues, American Journal of Clinical Nutrition, February 1990. Men: 10ร—kg + 6.25ร—cm โˆ’ 5ร—years + 5. Women: the same expression with โˆ’ 161. This page multiplies that result by 1.2, 1.375, 1.55, 1.725, or 1.9. Those activity factors are separate from the 1990 paper. The loss and gain lines move 500 kcal on the pound setting and 550 kcal on the kilogram setting. PubMed 2305711.

Updated November 1, 2026

Example

A 30-year-old male at 170 lb and 5'10" with moderate activity needs about 2,700 kcal/day to maintain weight.

Good to know

  • Individual metabolism varies โ€” use as a starting point.
  • Consult a dietitian for personalized nutrition advice.

Common questions

What is TDEE vs BMR?
BMR is calories burned at complete rest. TDEE (total daily energy expenditure) includes BMR plus calories burned through daily activity and exercise.
How many calories should I eat to lose weight?
A common starting point is 300โ€“500 kcal below your TDEE, but safe deficits depend on your current intake, health status, and goals. Ask a professional if unsure.

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