Calorie Calculator: Estimate Daily Energy Needs
A daily calorie estimate can be used for general planning, but energy needs differ from person to person. This tool combines a formula-based BMR estimate with one of four activity multipliers.
How to use this tool
- Select the sex used by the formula and enter your age.
- Enter your weight and choose kilograms or pounds, then your height and choose centimetres, inches, feet or feet and inches.
- Choose the activity level that matches a typical week.
- Choose Calculate to see the estimated maintenance calories per day.
- Treat the number as a broad starting estimate, not a target that must be followed.
Options explained
The activity multiplier scales the BMR estimate to a rough maintenance estimate. The selection is approximate; activity levels and energy needs can change over time.
Accuracy and limitations
This is not medical or dietetic advice and does not account for every health condition or personal factor. Do not use it to diagnose, treat, or manage a health condition; seek a registered healthcare professional for individual advice.
How the estimate is built
The tool first estimates your BMR with the Mifflin-St Jeor equation and then multiplies it by an activity factor: 1.2 for sedentary, 1.375 for light, 1.55 for moderate and 1.725 for high activity. The result is a rough number of calories that would keep an average person at the same weight. It is a starting estimate that can be off by a few hundred calories in either direction.
Choosing the activity level honestly
Sedentary usually means a desk job with little exercise. Light means light exercise or sport on one to three days a week. Moderate means exercise on three to five days a week, and high means hard exercise most days or a physical job. People tend to choose a level that is too high, so pick the one that matches a normal week, not your best week.
A worked example
A 30 year old man who weighs 70 kg and is 175 cm tall has a BMR of about 1,649 calories. With moderate activity (1.55) the estimate is about 2,556 calories a day, and with light activity (1.375) it is about 2,267. The difference between two neighbouring levels is several hundred calories, which shows why the activity choice matters.
Using the number sensibly
Treat the result as a reference point and not as a target. Real needs change with sleep, stress, season, health and body composition. The calculator does not give a diet plan, and it should not be used to treat or manage a medical condition. For children, pregnancy, eating disorders, diabetes or any health concern, ask a doctor or a registered dietitian.
Frequently asked questions
Will eating this many calories keep my weight the same?
It is a rough estimate for an average person. Your weight may stay the same, rise or fall depending on many things, so watch your own results over several weeks.
What if I am between two activity levels?
Choose the lower one. People often overestimate how active they are.
Why is my result different from another calculator?
Calculators use different formulas and activity factors. Each one is an estimate.
Can I use it to lose weight?
The tool only estimates maintenance calories. It is not a diet plan or medical advice, so speak to a doctor or dietitian for guidance.
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