How to use the Calorie Calculator
- 1. Enter your detailsAdd your sex, age, height in cm and weight in kg.
- 2. Choose your activityPick the level that best matches a normal week.
- 3. See your estimateGet BMR, maintenance calories and simple targets.
The Mifflin-St Jeor equation
BMR is the energy your body uses at complete rest. This tool estimates it with the Mifflin-St Jeor equation, using weight in kg, height in cm and age in years:
- Men: BMR = 10 × weight + 6.25 × height − 5 × age + 5
- Women: BMR = 10 × weight + 6.25 × height − 5 × age − 161
Then multiply BMR by an activity factor to get your daily maintenance calories. The factors are 1.2 for sedentary, 1.375 for light, 1.55 for moderate, 1.725 for active and 1.9 for very active.
Worked example
Take a 30-year-old man, 175 cm tall, weighing 70 kg, with moderate activity.
BMR = 700 + 1,093.75 − 150 + 5 = 1,648.75, shown as 1,649 kcal. Maintenance = 1,648.75 × 1.55, shown as 2,556 kcal a day.
The result also shows targets 250 or 500 kcal away from maintenance, so 2,056 kcal for faster loss and 2,806 kcal for slow gain in this example. Targets below 1,200 kcal a day are not shown. Please talk to a doctor first.
Health disclaimer
This is a general estimate, not medical advice. Real needs vary with body type, health and daily routine. The tool is for adults aged 18 and above. Please do not use it for children or teenagers.
Ask a doctor or registered dietitian before changing your diet if you are pregnant, breastfeeding, have a health condition, take regular medicine or have a history of eating problems.
Use the estimate as a starting point, then watch how your body responds over a few weeks. Need height in cm first? Use the height converter. For pounds to kg, use the unit converter.
Frequently asked questions
What is the difference between BMR and maintenance calories?
BMR is what your body uses at rest. Maintenance adds your daily activity, so it is higher.
How accurate is this?
It is an estimate from a standard equation. Your real needs may be higher or lower.
Can teenagers use it?
No. It is for adults aged 18 and above. Younger people should ask a doctor.
Is the calorie calculator free?
Yes. You enter your name and WhatsApp number once when you see your result, and other Uncodemy tools then open without the form.