Daily Calorie Calculator
Estimate your daily calorie needs based on your age, sex, height, weight, activity and goal. Results are estimates for planning - not medical advice.
Your estimate
Enter your details and press Calculate.
Estimates based on the Mifflin-St Jeor equation. Educational, not medical advice.
How the calculation works
BMR
Basal metabolic rate - energy used at rest - estimated with the Mifflin-St Jeor equation.
Activity
BMR is multiplied by an activity factor to include movement and exercise.
Goal
A modest adjustment is applied for gradual weight loss or gain. Slow changes are easier to keep.
Limitations
Estimates cannot account for individual variation in muscle mass, hormones, medications or medical conditions. For weight or health concerns, work with a qualified healthcare professional.
Frequently asked questions
What is the difference between BMR and total calories?
BMR is energy used at rest. Total daily calories include activity and exercise, so they are higher.
Is losing 500 kcal a day safe?
A modest deficit of roughly 300-500 kcal a day is a common starting point for gradual weight loss, but individual needs vary. Extreme restriction is not recommended.