Daily Calorie Calculator (Mifflin-St Jeor Formula)
Daily calorie needs are the total energy your body burns each day (TDEE), estimated by multiplying basal metabolic rate from the Mifflin-St Jeor equation by an activity factor. This calculator estimates your maintenance calories and sets daily targets for weight loss, maintenance, or muscle gain.
Daily Calorie Calculator (Mifflin-St Jeor Formula)
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Formula: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + s (s = +5 male, -161 female)
Worked example — BMR: 1,761 cal/day | TDEE (maintenance): 2,113 cal/day
Medical disclaimer: This calculator is provided for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Results are general estimates and may not reflect your individual circumstances. Always consult a qualified healthcare professional before making decisions about your health.
Reviewed for accuracy by Daniel Agrici, Founder & Lead Developer · Editorial policy
How are daily calorie needs calculated?
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + s (s = +5 male, -161 female)
The Mifflin-St Jeor equation calculates Basal Metabolic Rate (BMR) — calories burned at rest. BMR is multiplied by an activity factor (1.2 sedentary to 1.9 extremely active) to get Total Daily Energy Expenditure (TDEE), which represents maintenance calories. Weight loss requires eating below TDEE, weight gain requires eating above TDEE.
How do you calculate daily calorie needs step by step?
Example 1: Sedentary Adult Male — Maintenance Calories (TDEE)
Problem:A 42-year-old male, 5 ft 11 in (180.3 cm), 185 lbs (83.9 kg), sedentary office worker with no structured exercise. What are his maintenance calories?
Solution:Height = 5 ft 11 in = 180.3 cm Weight = 185 lbs = 83.9 kg BMR (Mifflin-St Jeor, male): = 10 x 83.9 + 6.25 x 180.3 - 5 x 42 + 5 = 839 + 1,126.9 - 210 + 5 = 1,761 cal/day TDEE (sedentary multiplier x 1.2): = 1,761 x 1.2 = 2,113 cal/day This is his maintenance intake to hold current weight with minimal activity.
Result:BMR: 1,761 cal/day | TDEE (maintenance): 2,113 cal/day
Example 2: Active Young Female — Weight Loss Deficit
Problem:A 26-year-old female, 5 ft 5 in (165.1 cm), 155 lbs (70.3 kg), lightly active (walks daily, gym 2x/week). She wants to lose 1 lb per week. What deficit target should she use?
Solution:Height = 5 ft 5 in = 165.1 cm Weight = 155 lbs = 70.3 kg BMR (Mifflin-St Jeor, female): = 10 x 70.3 + 6.25 x 165.1 - 5 x 26 - 161 = 703 + 1,031.9 - 130 - 161 = 1,444 cal/day TDEE (light activity x 1.375): = 1,444 x 1.375 = 1,985 cal/day Weight loss target (-500 cal deficit = ~1 lb/week): = 1,985 - 500 = 1,485 cal/day Macros at 30/40/30 split on deficit: Protein = 1,485 x 0.30 / 4 = 111 g Carbs = 1,485 x 0.40 / 4 = 149 g Fat = 1,485 x 0.30 / 9 = 50 g
Result:BMR: 1,444 | TDEE: 1,985 | Weight loss target: 1,485 cal/day | Macros: 111 g protein, 149 g carbs, 50 g fat
Example 3: Athletic Male — High Activity Performance Nutrition
Problem:A 24-year-old male, 6 ft 0 in (182.9 cm), 175 lbs (79.4 kg), trains 6 days per week (strength and conditioning). What are his calorie needs for performance and lean muscle gain?
Solution:Height = 6 ft 0 in = 182.9 cm Weight = 175 lbs = 79.4 kg BMR (Mifflin-St Jeor, male): = 10 x 79.4 + 6.25 x 182.9 - 5 x 24 + 5 = 794 + 1,143.1 - 120 + 5 = 1,822 cal/day TDEE (very active x 1.725): = 1,822 x 1.725 = 3,143 cal/day Lean gain target (+250 cal surplus): = 3,143 + 250 = 3,393 cal/day Macros for performance (35/40/25 split): Protein = 3,393 x 0.35 / 4 = 297 g Carbs = 3,393 x 0.40 / 4 = 339 g Fat = 3,393 x 0.25 / 9 = 94 g
Result:BMR: 1,822 | TDEE: 3,143 | Lean gain target: 3,393 cal/day | Macros: 297 g protein, 339 g carbs, 94 g fat
What else do people ask about calorie needs?
How does the calorie calculator estimate daily needs?
Daily Calorie Calculator (Mifflin-St Jeor Formula) uses the Mifflin-St Jeor equation to estimate basal metabolic rate and then applies an activity multiplier to estimate total daily energy expenditure. That gives a practical maintenance-calorie estimate.
Why can calorie needs change over time?
Body weight, activity level, muscle mass, age, and day-to-day movement all influence energy needs. A calculator gives a starting estimate, but real-world tracking is what fine-tunes the target.
How accurate are calorie calculators?
They are estimates, not exact measurements. For many people they are close enough to begin, but actual maintenance calories should be confirmed by watching weight and intake over a few weeks.
How many calories are in each macronutrient?
Protein and carbohydrate each supply about 4 kcal per gram, fat about 9 kcal per gram, and alcohol about 7 kcal per gram. These are Atwater factors — rounded averages, not exact constants — and real absorption varies: fibre yields closer to 2 kcal per gram, sugar alcohols less again, and whole nuts deliver measurably fewer calories than their fat content implies because some remains undigested. Because fat carries more than twice the energy per gram, small measurement errors in fat move your total far more than the same error in protein or carbohydrate, so weigh oils, nut butters, and dressings rather than estimating them by eye.
How much water should I drink daily?
Daily water needs vary significantly by body size, activity level, climate, and diet. The commonly cited 8×8 rule (eight 8-oz glasses = 64 oz) is a rough average. A more personalized approach is to drink about half your body weight in ounces — a 160 lb person targets roughly 80 oz (2.4 liters). The National Academies recommend approximately 3.7 liters total daily water for men and 2.7 liters for women, including water from food (which contributes about 20%). Exercise, heat, altitude, and illness all increase requirements substantially — strenuous exercise in heat can require an additional 1-2 liters per hour. The simplest real-time indicator is urine color: pale straw yellow indicates good hydration; dark yellow or amber signals dehydration.
How many calories should I eat to lose weight safely?
Safe, sustainable weight loss is 0.5-1% of body weight per week — for most people that is 0.5-2 pounds per week. One pound of body fat stores roughly 3,500 calories, so a daily deficit of 500 calories below TDEE produces about one pound of loss per week. Larger deficits accelerate loss but increase muscle loss, hormonal disruption, and metabolic adaptation — the body reduces TDEE by 10-15% in response to sustained large deficits. Minimum intake thresholds exist to preserve muscle and organ function: women generally should not go below 1,200 calories and men below 1,500 without medical supervision. Combining a moderate calorie deficit (300-500 calories) with resistance training best preserves muscle while losing fat, giving better body composition outcomes than diet alone.
How does exercise intensity affect calorie burn?
Exercise intensity and calorie burn have a nuanced relationship. Higher-intensity exercise burns significantly more calories per minute — a 155 lb person burns roughly 400 calories/hour walking at 3.5 mph, 600 calories/hour jogging at 5 mph, and 900 calories/hour running at 8 mph. High-intensity interval training (HIIT) produces a meaningful excess post-exercise oxygen consumption (EPOC) or afterburn effect: metabolism remains elevated 6-15% above baseline for up to 24 hours, burning an extra 50-150 calories. However, HIIT can only be sustained 2-3 times per week before recovery suffers. Moderate-intensity steady-state cardio is sustainable daily and accumulates large total calorie expenditure over a week. The most effective approach pairs regular moderate-intensity sessions with 1-2 HIIT sessions weekly, adapted to your current fitness level.
References
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