Calorie Calculator (USA)

Mifflin–St Jeor • US or metric units • Goal presets • Weekly change estimate

Settings

Units

Switching units converts from the stored source values to avoid drift.

Sex

Used by the BMR equation.

Activity level

TDEE = BMR × activity factor.

Your info

Age

Years

Height (US)

Feet and inches.

Height (cm)

Centimeters.

Weight (lb)

Pounds.

Weight (kg)

Kilograms.

Goal

Goal preset

Preset estimates are based on the selected daily calorie delta.

Custom goal mode

Enabled only when Custom is selected.

Custom calorie delta

kcal/day

For custom mode, goal calories = TDEE ± delta.

Action

Updating…

Use this Calorie Calculator to estimate daily calories for maintaining, losing, or gaining weight. It combines a Mifflin–St Jeor BMR estimate with an activity factor and your selected calorie goal.

Calculation Method

Male: BMR = 10W + 6.25H − 5A + 5

Female: BMR = 10W + 6.25H − 5A − 161

Maintenance calories are estimated with:

TDEE = BMR × activity factor

Goal calories are then calculated as:

Weight loss = TDEE − calorie deficit

Maintenance = TDEE

Weight gain = TDEE + calorie surplus

Example

For a 30-year-old man weighing 80 kg, measuring 180 cm, with a moderate activity factor of 1.55:

BMR = 1,780 kcal/day

TDEE = 1,780 × 1.55 ≈ 2,759 kcal/day

With a 500-calorie weight-loss adjustment:

Goal calories ≈ 2,259 kcal/day

Important Note

The result is a starting estimate rather than an exact calorie requirement. Actual energy needs vary with activity, body composition, metabolism, health, medications, sleep, and other factors.

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