Calculators
Calorie Calculator
Estimate BMR and daily calories for maintenance, weight loss and weight gain using Mifflin-St Jeor.
Your details
Results
Estimated BMR
1,340 kcal
Maintenance
2,077 kcal
Mild loss (~0.25 kg/week)
1,827 kcal
Weight loss (~0.5 kg/week)
1,577 kcal
Mild gain (~0.25 kg/week)
2,327 kcal
Weight gain (~0.5 kg/week)
2,577 kcal
These are estimates from the Mifflin-St Jeor equation. A 500 kcal daily gap is a common rule of thumb for about 0.5 kg per week and does not replace medical advice.
About this tool
Daily calorie needs vary with size, age, sex and activity. This estimate uses the Mifflin-St Jeor equation for basal metabolic rate, then multiplies by a standard activity factor.
How to use
- Enter age, gender, height and weight.
- Pick the activity level that best matches a typical week.
- Use maintenance as a starting point, then the loss or gain rows if you want a modest calorie gap.
Formula and methodology
Mifflin-St Jeor BMR: men = 10W + 6.25H − 5A + 5; women = 10W + 6.25H − 5A − 161, with W in kg, H in cm and A in years. Maintenance (TDEE) = BMR × activity factor (1.2 sedentary through 1.9 very active). A 500 kcal/day gap is a common estimate for about 0.5 kg per week and is not a guarantee.
Worked example
A 30-year-old woman, 165 cm, 62 kg, moderately active has BMR ≈ 1,340 kcal and maintenance ≈ 2,077 kcal. A 500 kcal deficit would be about 1,577 kcal per day.
Frequently asked questions
Which formula is this?+
Mifflin-St Jeor, a widely used equation for estimating BMR in adults. It is still an estimate.
Should I eat below BMR?+
This tool never suggests a target below estimated BMR. Speak with a clinician before any aggressive diet.
Guides
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