Calorie Calculator
Estimate daily calorie needs for maintenance or weight loss.
Estimate daily calorie needs for maintenance or weight loss.
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Estimate daily calorie targets using BMR and activity level.
Most popular baseline
Daily BMR
1,379
Maintenance calories
2,137
Published in 1990, the Mifflin-St Jeor equation is the go-to baseline for dietitians because of its accuracy for modern body compositions. Nutrition teams reference it when assigning meal plans, so it provides a trusted anchor for comparing adjustments.
Gender basis: Female coefficients
Age: 32 years
Height: 168 cm (5 ft 6.1 in)
Weight: 65 kg (143.3 lb)
Activity multiplier: 1.550 × (Moderately active)
Average BMR: 1,405 kcal
Average maintenance: 2,177 kcal
BMR range: 1,379 – 1,431 kcal
Maintenance range: 2,137 – 2,217 kcal
Quick daily targets
Use these guardrails for gentle weight change. Larger adjustments should be reviewed with a healthcare or nutrition professional.
Results update instantly and appear from the most-referenced equation to specialised guidelines. Compare notes to understand which assumption suits your training plan or consultation.
Mifflin-St Jeor equation
Popularity rank # 1
Published in 1990, the Mifflin-St Jeor equation is the go-to baseline for dietitians because of its accuracy for modern body compositions.
Revised Harris-Benedict
Popularity rank # 2
The 1984 Harris-Benedict revision still guides hospital meal plans and clinical protocols when lean mass data is limited.
These calorie estimates support planning conversations. Always layer in medical history, lab work, and professional nutrition advice before making significant dietary adjustments.
The Calorie Calculator moves beyond simple "calories in, calories out" math to provide a metabolic blueprint. By displaying results from both the Mifflin-St Jeor (modern standard) and Harris-Benedict (clinical classic) equations, it offers a consensus view of your energy needs. This "second opinion" is crucial because no single formula fits every body perfectly.
Dietitians and financial planners alike use this tool because it treats calories like currency. Just as you wouldn't spend your salary without a budget, you shouldn't spend your energy without a baseline. The tool automatically syncs metric (kg/cm) and imperial (lbs/ft) inputs, making it easy to collaborate with coaches or partners worldwide without conversion errors.
For a holistic view of your resources, pair this metabolic budget with our budget allocator. Allocating funds for high-quality protein and gym access is often the hidden variable in successful health transformations.
Crash diets fail because they ignore your body's "financial" limits. This tool emphasizes Maintenance Calories (TDEE) as the most important number to know. Understanding your maintenance level allows you to take diet breaks, recover from stress, and avoid the "metabolic adaptation" that comes from chronic under-eating.
We integrate with the wider ecosystem of health and wealth. Use the BMI calculator to assess general health risks, then use these calorie targets to steer your ship. If you are planning for the long term, check the net worth tracker to ensure your financial runway supports your longevity goals.
Whether you are a new parent trying to regain energy, an executive fighting decision fatigue, or an athlete optimizing performance, this dashboard gives you the data to make informed, confident choices about your fuel.
The Calorie Calculator estimates the number of calories you need to eat daily to maintain, lose, or gain weight. It is based on the Mifflin-St Jeor equation, the standard used by US dietitians and the Academy of Nutrition and Dietetics.
To lose 1 lb of fat per week, you generally need a deficit of ~3,500 calories per week (or 500 per day).
To gain muscle, a surplus of 250-500 calories is usually recommended to minimize fat gain.
We calculate your BMR using your inputs and then multiply by an Activity Factor:
Calculators are estimates. Your actual metabolism may vary due to genetics, muscle mass, or hormonal conditions (like Hypothyroidism).
Disclaimer: Educational use only.