Calorie calculator
Estimate your calories a day (TDEE) and at rest (BMR) with the Mifflin–St Jeor equation and five activity levels.
Good to know
BMR uses the Mifflin–St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age in years, then + 5 for men or − 161 for women. Daily calories (TDEE) are BMR times the activity level: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extra active.
It is an estimate for adults; real needs vary from person to person. It isn't meant for children or pregnancy. For advice on diet or weight, see a doctor or dietitian.
Examples
| Activity | Woman, 35, 165 cm, 65 kg | Man, 35, 178 cm, 80 kg |
|---|---|---|
| Sedentary | 1,614 kcal | 2,091 kcal |
| Lightly active | 1,850 kcal | 2,396 kcal |
| Moderately active | 2,085 kcal | 2,701 kcal |
| Very active | 2,321 kcal | 3,006 kcal |
| Extra active | 2,556 kcal | 3,311 kcal |
Calories a day to keep the same weight, Mifflin–St Jeor, rounded to the nearest calorie.
How to use it
Pick female or male, type an age, height and weight (metric or imperial) and choose an activity level. Figure shows the calories a day to keep your weight, the calories at rest (BMR), and every activity level side by side. The page opens with a lightly active 35-year-old woman, 165 cm and 65 kg: 1,850 kcal a day. Nothing is uploaded and there is no account.
Good for:
- A starting point for tracking food
- Comparing activity levels
- Kilojoules for labels that show kJ
- Checking a fitness app's estimate
Questions
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE, total daily energy expenditure, is BMR times an activity level: roughly the calories a day that keep your weight the same.
Which activity level should I pick?
Sedentary for little or no exercise, lightly active for exercise 1 to 3 days a week, moderately active for 3 to 5 days, very active for hard exercise 6 to 7 days, and extra active for a physical job plus training.
How accurate is it?
Mifflin–St Jeor is a widely used estimate, but real needs vary from person to person. It isn't meant for children or pregnancy. For advice on diet or weight, see a doctor or dietitian.