Daily Calorie & BMR Calculator
Estimate how many calories your body needs each day. Enter your details and activity level to see your BMR (calories at complete rest), your maintenance calories, and rough targets for losing or gaining weight. Uses the widely-used Mifflin-St Jeor equation. Updates as you type.
How it's calculated
BMR (basal metabolic rate) is the energy you'd burn doing nothing all day. Mifflin-St Jeor: 10 × kg + 6.25 × cm − 5 × age, then +5 for men or −161 for women. Your maintenance calories are BMR × an activity factor. To lose weight, eat below maintenance (a ~500/day deficit ≈ about 0.5 kg / 1 lb a week); to gain, eat above it.
These are estimates for general information only and vary by individual — they are not medical or nutritional advice. Talk to a professional before making big changes.
FAQ
How are daily calorie needs calculated?
This tool finds your BMR with the Mifflin-St Jeor equation (10 × kg + 6.25 × cm − 5 × age, +5 for men or −161 for women), then multiplies by an activity factor from 1.2 (sedentary) to 1.9 (extra active) to estimate the calories you burn in a typical day.
What is BMR?
BMR (basal metabolic rate) is the energy your body uses at complete rest just to keep you alive. Your real daily burn is higher because of movement and exercise — that is your maintenance calories.
How many calories to lose weight?
A deficit of roughly 500 calories a day below maintenance is a common target and tends to produce about 0.5 kg (1 lb) of loss per week. The calculator shows that lower target for you, but go gradually and sustainably.
Is this medical or nutritional advice?
No. These are general estimates that vary by individual. They are not medical or nutritional advice — talk to a qualified professional before making significant changes to your diet.
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