EN
EnglishEspañolFrançaisPortuguêsDeutschहिन्दीالعربيةBahasa Indonesia简体中文日本語

EVERYDAY ENERGY, EXPLAINED

Understand your daily calorie needs.

Estimate resting energy and daily maintenance calories for adults. Enter your measurements, compare activity scenarios and see every step.

Calorie calculator

Example values are shown. Replace them with your own.

The published formula uses female and male coefficients, not gender identity. Hormone treatment and individual physiology may affect suitability.

These multipliers are illustrative assumptions, not measured activity or factors established by the original Mifflin study. Consider the whole day.

Measurements stay on this page. They are not saved, added to URLs or sent to our server. Input ranges are software limits, not recommended body measurements.

Estimated maintenance energy

—

kcal/day

An estimate, not a prescribed food intake. BMR is not a minimum eating target.

  • Estimated resting energy—
  • Energy above resting estimate—
  • Seven-day maintenance estimate—
Who this tool is for

For adults aged 18 and older. This tool does not estimate children’s or teens’ calorie needs. Not for pregnancy, breastfeeding, eating-disorder care or medical nutrition treatment. Ask a qualified professional about individual needs.

Show the math
StepValue

Compare activity scenarios

Each row uses the same resting estimate with another multiplier. These are alternatives, not extra calories to add.

Activity scenarioActivity multiplierEstimated maintenance

These multipliers are illustrative assumptions, not measured activity or factors established by the original Mifflin study. Consider the whole day.

What this calorie calculator estimates

The resting component uses the simplified Mifflin–St Jeor equation. Daily maintenance is that estimate multiplied by an activity scenario. Food-label Calories mean kilocalories (kcal); you can also display kilojoules (kJ).

Choose a realistic starting point

Consider desk work, walking, physical work and exercise together. A multiplier is a rough assumption. Do not add workout calories again when they are already represented by the selected scenario.

Use the result with context

Body composition, health, medication and measurement error can change actual needs. This tool does not prescribe a diet, calculate a weight-loss deadline or promise a weight change. Seek qualified advice for personal nutrition decisions.

Frequently asked questions

Is this a weight-loss target?

No. It estimates maintenance without prescribing a deficit or predicting a weight-change date.

Is BMR the minimum I should eat?

No. A resting prediction is neither an intake floor nor a complete daily requirement.

Why do calculators disagree?

Equations, activity assumptions and rounding can differ. Individual metabolism also varies.

Are measurements saved?

No. Reloading or changing language restores examples. Only theme and unit preferences may be saved.

Sources

Sources checked: