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Health & Fitness

Calorie Calculator

Estimate daily calories using the Mifflin–St Jeor equation and activity level.

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Instant result

Maintenance (TDEE)

2,234 kcal

Mifflin-St Jeor basal rate × your activity multiplier. Individual needs vary around ±10%.

Basal metabolic rate

1,442 kcal

Lose ~0.5 kg (1 lb) per week

1,734 kcal

Lose ~0.25 kg (0.5 lb) per week

1,984 kcal

Gain ~0.25 kg (0.5 lb) per week

2,484 kcal

Gain ~0.5 kg (1 lb) per week

2,734 kcal
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Useful next stepBMI CalculatorCalculate adult body mass index and see the standard weight category.

Transparent methodology

What the result includes—and what it does not

Updated SolveKit editorial review — calculator QA

Built for adults planning daily calorie targets for maintenance, weight loss, or weight gain from one set of inputs.

Calculation method

  1. 1Basal metabolic rate uses the Mifflin-St Jeor equation: 10*weight(kg) + 6.25*height(cm) - 5*age + 5 for males, -161 for females.
  2. 2Maintenance (TDEE) multiplies that rate by the selected activity factor (1.2 sedentary to 1.9 athlete-level).
  3. 3Goal targets shift maintenance by +/-250 and +/-500 kcal/day, which map to roughly +/-0.25 and +/-0.5 kg of body weight per week; any target under 1,200 kcal/day is flagged.

Assumptions and limits

  • The equation was derived in healthy adults and predicts resting energy within about +/-10% for most people; individual metabolism varies.
  • Validated for adults (18+); it is not for children, pregnancy, or clinical nutrition decisions.
  • Educational estimates, not medical or dietetic advice - flagged low targets especially require professional guidance.

Worked example

Moderately active example

Input: Female, 32 years, 70 kg, 170 cm, moderately active (x1.55).

Output: BMR 1,442 kcal; maintenance 2,234 kcal/day; 1,734 kcal to lose ~0.5 kg per week; 2,734 kcal to gain ~0.5 kg per week.

Primary sources

How to use it

Three steps. One clear answer.

  1. 1Enter or paste the values requested by the tool.
  2. 2Review the input units and choose any relevant options.
  3. 3Calculate, then copy or download the result you need.

Built for trust

Useful without the friction.

  • No registration or paywall before your result.
  • Responsive controls for phone, tablet, and desktop.
  • Clear assumptions and warnings where estimates have limits.

Frequently asked questions

How does the Calorie Calculator work?

Basal metabolic rate uses the Mifflin-St Jeor equation: 10*weight(kg) + 6.25*height(cm) - 5*age + 5 for males, -161 for females. Maintenance (TDEE) multiplies that rate by the selected activity factor (1.2 sedentary to 1.9 athlete-level). Goal targets shift maintenance by +/-250 and +/-500 kcal/day, which map to roughly +/-0.25 and +/-0.5 kg of body weight per week; any target under 1,200 kcal/day is flagged.

What should I check before using the result?

The equation was derived in healthy adults and predicts resting energy within about +/-10% for most people; individual metabolism varies. Validated for adults (18+); it is not for children, pregnancy, or clinical nutrition decisions. Educational estimates, not medical or dietetic advice - flagged low targets especially require professional guidance.

How current is this page?

The methodology and source notes were reviewed on 2026-07-25. Editable rates and inputs should still be checked against the provider or authority linked below.

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