Calculate your daily calorie needs based on BMR and activity level. Free online calorie calculator with Mifflin-St Jeor formula, examples, and FAQ.
The calorie calculator estimates your daily calorie needs using the Mifflin-St Jeor equation for BMR, multiplied by an activity factor. This gives you your Total Daily Energy Expenditure (TDEE) — the number of calories you need to maintain your current weight. You can adjust this number up or down depending on your weight goals.
BMR (Mifflin-St Jeor) × Activity Multiplier
Sedentary: ×1.2 | Light: ×1.375 | Moderate: ×1.55 | Active: ×1.725 | Very Active: ×1.9The activity multiplier accounts for calories burned through physical activity and daily movement. Sedentary means little or no exercise, light means 1-3 days/week of exercise, moderate means 3-5 days/week, active means 6-7 days/week, and very active means intense daily exercise or physical job.
| Input | Output |
|---|---|
| Male, 70 kg, 175 cm, 30 years, moderate activity | BMR: 1,668 kcal, Daily: 2,585 kcal, To Lose: 2,085 kcal, To Gain: 3,085 kcal |
| Female, 60 kg, 165 cm, 25 years, light activity | BMR: 1,370 kcal, Daily: 1,884 kcal, To Lose: 1,384 kcal, To Gain: 2,384 kcal |
| Male, 90 kg, 182 cm, 35 years, sedentary | BMR: 1,885 kcal, Daily: 2,262 kcal, To Lose: 1,762 kcal, To Gain: 2,762 kcal |