Daily Calories
Calculate your daily calorie needs based on your metabolism (Mifflin-St Jeor formula).
Results
How Daily Calorie Needs Are Calculated
This calculator uses the Mifflin-St Jeor formula (most accurate for adults): BMR (men) = 10×weight + 6.25×height − 5×age + 5. BMR (women) = 10×weight + 6.25×height − 5×age − 161. Daily needs = BMR × activity coefficient.
Activity Coefficients
- Sedentary (×1.2) — desk job, no regular exercise
- Lightly active (×1.375) — light exercise 1–3 days/week
- Moderately active (×1.55) — moderate exercise 3–5 days/week
- Very active (×1.725) — intense exercise 6–7 days/week
- Extra active (×1.9) — physical job + daily sport
To lose 0.5 kg/week, subtract 500 kcal from your daily maintenance calories. To gain muscle mass, add 300–500 kcal above maintenance while increasing protein intake to 1.6–2.2g per kg of body weight.
Also useful: BMI Calculator · Ideal Weight · Due Date Calculator
📐 Daily calorie needs formula
BMR (women) = 10×weight + 6.25×height − 5×age − 161
Daily needs = BMR × activity factor
📊 Physical activity factor
| Activity level | Factor |
|---|---|
| Sedentary (no exercise) | 1.2 |
| Light (1–3 days) | 1.375 |
| Moderate (3–5 days) | 1.55 |
| High (6–7 days) | 1.725 |
💼 Calorie-need scenarios
BMR ≈ 1,693, needs = 1,693 × 1.55 ≈ 2,624 kcal/day.
BMR ≈ 1,340, needs = 1,340 × 1.375 ≈ 1,843 kcal/day.
💡 Practical tips
- These are general estimates; your real needs vary with your body and health.
- For a balanced diet, spread calories across proteins, carbohydrates and healthy fats.
- Consult a dietitian before any major change to your diet.
⚠️ Limits and disclaimer
- The equation is an estimate and does not replace medical advice.
- It does not suit pregnant or breastfeeding women or children without professional follow-up.
Last updated: February 2026.
❓ Frequently asked questions
How do I calculate my daily calorie needs?
Compute your BMR with the Mifflin-St Jeor equation, then multiply by your activity factor.
What is BMR?
The number of calories your body burns at complete rest to maintain vital functions.
Are the numbers accurate?
They are estimates and vary between people; consult a dietitian for precision.