How are daily calories calculated?
We start with basal metabolism using the Mifflin–St Jeor formula, apply an activity factor, then a conservative goal adjustment. The result is always an estimate.
Calorie Calculator
Estimate your daily calorie needs based on your age, height, weight, activity level, and goal.
Complete your information to see your daily estimate.
Optional body-fat estimateAdd body measurements only if you want this approximation.
cm
cm
cm
Measure standing, with the tape level and without compressing the skin.
What is basal metabolism?
It is the approximate energy your body uses at rest to sustain essential functions such as breathing and temperature regulation.
How many calories do I need to maintain my weight?
Needs vary with age, body size, movement, and other factors. Maintenance is a reference point, not a prescription.
Why does the result change with my activity?
Physical activity and everyday movement increase estimated energy expenditure above basal metabolism.
Frequently asked questions
Is the calculator exact?
No. It is a general estimate and actual needs vary among individuals.
Should I consume exactly the number shown?
You do not need to treat it as a strict figure. Use it as a general reference.
How often should I recalculate?
Recalculate when your weight, activity, or goal changes meaningfully.
Can I use it if I exercise?
Yes. Select the level that best represents your usual routine.
What does basal metabolism mean?
It is the energy your body is estimated to use while at rest.
Does the calculator replace a dietitian?
No. A professional can consider your health, context, and individual needs.
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