Calorie Calculator
Estimate how many calories you need per day to maintain your current weight, based on your age, height, weight and activity level.
Estimated maintenance calories
1644 kcal/day
1370 kcal
BMR — calories burned at complete rest
1644 kcal
TDEE = BMR × 1.2 (your activity level)
This is roughly how many calories you'd need per day to maintain your current weight, using the Mifflin-St Jeor formula and your selected activity level. Eating consistently below this suggests weight loss over time and above it suggests weight gain, but this is an estimate, not a medical or nutritional prescription — actual needs vary by individual, and the formula doesn't account for body composition, medical conditions, pregnancy or medication. Speak to a doctor or registered dietitian before making significant changes to how you eat.
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How to use calorie calculator
- 1Enter your sex, age, height and weight (metric or imperial).
- 2Choose the activity level that best matches your typical week.
- 3Read your estimated daily maintenance calories, along with the BMR and TDEE figures behind it.
About this tool
This calculator estimates your Total Daily Energy Expenditure (TDEE) — the calories you burn in an average day including activity — using the Mifflin-St Jeor equation for resting metabolic rate, then multiplying by an activity factor. Mifflin-St Jeor is widely recommended today as more accurate than the older Harris-Benedict equation for most people.
Eating close to this number tends to maintain weight over time; a sustained calorie deficit tends to produce weight loss, and a sustained surplus tends to produce weight gain — see the Macro Calculator if you want that broken down into protein, carbs and fat as well.
This is a formula-based estimate using population averages, not a measurement of your actual metabolism, which can vary by more than this calculator can predict. It's a reasonable starting point to adjust from based on real-world results, not a medical prescription.
Frequently asked questions
Mifflin-St Jeor is one of the most accurate widely-used formulas for estimating resting metabolic rate, but any formula is still an estimate — actual metabolism varies by individual for reasons a simple formula can't capture. Use the result as a starting point and adjust based on how your weight actually responds over a few weeks.
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