Calorie Calculator
Estimate how many calories you burn each day. This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), and suggests calorie targets for weight loss or gain.
How it works
W is weight in kg, H height in cm, and A age in years. Your BMR is multiplied by an activity factor (1.2 to 1.9) to estimate TDEE, the calories needed to maintain your current weight.
Men: BMR = 10W + 6.25H − 5A + 5 · Women: BMR = 10W + 6.25H − 5A − 161Worked examples
A 30-year-old man, 70 kg and 175 cm
A 30-year-old man who weighs 70 kg and is 175 cm tall has a BMR of about 1,649 kcal/day.
A 30-year-old woman of the same size
A 30-year-old woman of the same size has a BMR of about 1,483 kcal/day.
One man's estimate across the activity range
The 1,649 kcal/day BMR above becomes about 1,979 kcal/day at the 1.2 sedentary multiplier and about 3,133 kcal/day at 1.9, the highest band. A gap of more than a thousand calories a day for the same person shows that the activity level, rather than the equation, is the largest source of difference in the estimate.
What this assumes, and where it does not apply
What it assumes
- Resting energy expenditure comes from the Mifflin-St Jeor equation, multiplied by the activity level you choose.
- Defined for adults; the activity multipliers are broad bands rather than measurements of your week.
- The equation uses weight, height, age and sex and no measure of body composition, so two people of the same size can have genuinely different energy needs.
Where the result does not apply
- Not a prescription, and not suitable for children, pregnancy, or a clinical condition without professional input.
- Treat the result as a starting estimate and adjust it against what actually happens to your weight over several weeks.
- It does not apply to an athlete training twice a day or to a physically demanding job that falls outside the activity bands, where the estimate will usually be too low.
Frequently asked questions
What is BMR?
Basal Metabolic Rate is the number of calories your body burns at complete rest to maintain basic functions.
What is TDEE?
Total Daily Energy Expenditure is your BMR plus the calories you burn through activity and digestion — roughly your maintenance calories.
How many calories should I eat to lose weight?
A common guideline is a deficit of about 250–500 kcal/day below TDEE, but consult a professional for personal advice.
How accurate is a calorie estimate from height and weight?
It is an estimate from a published equation rather than a measurement. Two people of the same height, weight, age and sex can burn different amounts, and the activity multiplier is a broad band, so treat the figure as a starting point and not an exact number.
This tool is for general information only and is not medical advice. Always consult a qualified healthcare professional before making health-related decisions.
Delta Tech Solutions prepared this page. No doctor, nurse or other qualified health professional reviewed it, and it is not medical advice — talk to a qualified healthcare professional about your own situation.
Maintained by David M at Delta Tech Solutions · Figures last checked 10 October 2026 · Next check due 10 April 2027
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