Calorie Calculator
Calculate your daily calorie requirement
Calorie calculation
Enter your details to calculate
🍎 How the calorie calculator works
The calculator estimates your daily calorie needs with the Mifflin–St Jeor formula: first basal metabolic rate (BMR), then adjustments for activity and goal — lose, maintain, or gain weight.
📐 Formula
BMR (kcal/day):
- M: 10 × Weight + 6.25 × Height − 5 × Age + 5
- F: 10 × Weight + 6.25 × Height − 5 × Age − 161
Daily needs = BMR × activity factor × goal factor
- Activity: 1.2 / 1.375 / 1.55 / 1.725 / 1.9
- Goal: −15% (lose), 100% (maintain), +15% (gain)
💡 Example
Man, 30 years, 70 kg, 175 cm, moderate activity, maintain weight:
- BMR ≈ 1,649 kcal
- 1,649 × 1.55 ≈ 2,556 kcal/day
With “lose weight” (−15%): ≈ 2,172 kcal/day.
✅ Tips
- Pick activity level honestly — overestimating inflates your calorie target.
- A 15% deficit is moderate; steeper cuts are better planned with a dietitian.
- The calculator ignores body composition and medical conditions — see a specialist for a precise plan.