Caloric Requirement Converter
Instantly convert caloric requirement with our free converter. See conversion tables, formulas, and step-by-step explanations.
Reviewed by Manoj Kumar, Mathematics Educator
Formula
BMR(male) = 10w + 6.25h - 5a + 5 | BMR(female) = 10w + 6.25h - 5a - 161 | TDEE = BMR x Activity Factor
The Mifflin-St Jeor equation estimates Basal Metabolic Rate from weight (kg), height (cm), age (years), and gender. TDEE multiplies BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active). Results can be converted between kilocalories and kilojoules using the factor 4.184.
Worked Examples
Example 1: Active Male Caloric Needs
Problem:Calculate daily calories for a 25-year-old male, 80 kg, 180 cm, moderately active.
Solution:BMR = 10(80) + 6.25(180) - 5(25) + 5 = 800 + 1125 - 125 + 5 = 1,805 kcal\nTDEE = 1,805 x 1.55 = 2,797.75 kcal/day\nIn kJ: 2,797.75 x 4.184 = 11,706.18 kJ/day
Result:TDEE = 2,797.75 kcal/day (11,706.18 kJ/day)
Example 2: Sedentary Female Weight Loss
Problem:Calculate calories for a 40-year-old female, 65 kg, 165 cm, sedentary, with a 500 kcal deficit.
Solution:BMR = 10(65) + 6.25(165) - 5(40) - 161 = 650 + 1031.25 - 200 - 161 = 1,320.25 kcal\nTDEE = 1,320.25 x 1.2 = 1,584.30 kcal/day\nWeight loss target: 1,584.30 - 500 = 1,084.30 kcal/day
Result:TDEE = 1,584.30 kcal/day, weight loss target = 1,084.30 kcal/day
Frequently Asked Questions
How are daily caloric requirements calculated?
Daily caloric requirements are estimated using the Mifflin-St Jeor equation, which calculates your Basal Metabolic Rate (BMR) based on weight, height, age, and gender. The BMR is then multiplied by an activity factor to determine Total Daily Energy Expenditure (TDEE). For males the formula is BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5, and for females it subtracts 161 instead of adding 5. This method is considered the most accurate non-laboratory estimation by the Academy of Nutrition and Dietetics.
How does activity level affect caloric needs?
Activity level is applied as a multiplier to your BMR. Sedentary individuals (little or no exercise) use a factor of 1.2, while extremely active people (hard exercise 6-7 days per week plus physical job) use a factor of 1.9. A lightly active person who exercises 1-3 days per week uses 1.375, moderately active 3-5 days uses 1.55, and very active 6-7 days uses 1.725. This means a sedentary person might need 1,800 kcal per day while the same person with heavy exercise could need over 2,800 kcal.
References
Reviewed by Manoj Kumar, Mathematics Educator · Editorial policy