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BMR
Daily Calorie Calculator
Knowing how many calories your body needs each day is the foundation of any nutrition plan. This calorie calculator estimates your Basal Metabolic Rate using the Mifflin-St Jeor equation, then multiplies it by an activity factor to give Total Daily Energy Expenditure. Whether you want to lose fat, maintain weight or support training, the result gives a practical starting number you can adjust over time based on progress and how you feel. Figures and examples are oriented toward European users, with euro amounts and metric units where relevant.
Please enter valid, positive age, height and weight.
Estimated daily calories
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How to Use the Calorie Calculator
- Select biological sex and enter age, height and current weight.
- Choose the activity level that best matches your typical week.
- Optionally set a goal (lose, maintain or gain) for adjusted targets.
- Review BMR and TDEE and use them as a starting point for meal planning.
Start with the inputs shown in the calculator and use the units or options that match your situation. Enter realistic values rather than estimates when you have the exact figures available. After you select Calculate, check the displayed result and the supporting breakdown. If you change an input, run the calculation again so the result reflects the updated assumptions. The tool is designed to make the process quick while keeping the underlying steps understandable.
Calorie Calculator Formula Explained
Mifflin-St Jeor BMR + Activity Multiplier
BMR for men is calculated as (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women the final constant is −161 instead of +5. TDEE is then BMR multiplied by an activity factor (typically 1.2 sedentary to 1.9 very active). Goal adjustments subtract or add a moderate deficit or surplus (often 15–20%) from TDEE. The Mifflin-St Jeor equation is preferred over older Harris-Benedict formulas for modern populations because it was derived from more recent data and tends to overestimate less.
The displayed result depends on the inputs you provide and the calculation method described on this page. Keeping the inputs consistent with the stated units is important because changing a unit, period, rate, date, or percentage can change the result significantly. The calculator performs the arithmetic automatically, while the explanation gives you enough context to understand what is being combined, converted, or compared. For estimates, treat the output as an indication based on your assumptions rather than as a guaranteed real-world outcome.
Calorie Calculator Example Calculation
A 30-year-old woman, 165 cm, 62 kg, moderately active, might see a maintenance estimate near 2,000–2,200 kcal using Mifflin-St Jeor plus activity. A mild fat-loss target could sit around 1,700–1,900 kcal. Recalculate after notable weight change so European meal-planning apps and labels (kJ/kcal) stay aligned with your current needs.
This example is meant to show the order of the inputs and the way the final result is reached. In your own calculation, replace the example figures with your actual values and keep the same units throughout. A useful check is to change one input slightly and confirm that the result changes in a sensible direction. That simple check can help catch an incorrect unit, percentage, date, or other assumption before you rely on the result.
When to use this tool
Use this to set a daily energy baseline for weight management, sports nutrition or general health in line with common European dietary guidance. Adjust for your real activity, not an idealised schedule.
Key Features & Benefits of This Calorie Calculator
- Built for real use — Use this to set a daily energy baseline for weight management, sports nutrition or general health in line with common European dietary guidance.
- Instant, free and private — runs entirely in your browser, no sign-up, nothing stored.
- Formula-accurate — Mifflin-St Jeor BMR + Activity Multiplier BMR for men is calculated as (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5.
- Works on any device — mobile or desktop, no app or installation needed.
Calorie Calculator — FAQs
Is the calorie number exact?
No. It is an evidence-based estimate. Individual metabolism, muscle mass, hormones and measurement error mean real needs can differ. Track weight and energy for 2–3 weeks and adjust.
Should I eat below BMR to lose weight faster?
Sustained intake near or below BMR is usually not recommended. A moderate deficit from TDEE is safer and more sustainable for most people.
Do I need to recalculate often?
Recalculate after significant weight change (roughly 5 kg / 10 lb) or a clear shift in activity level so the targets stay relevant.
Should I eat exactly the number shown?
Treat it as a starting estimate. Track your weight over two to three weeks and adjust the target up or down based on real results.
The FAQs below address common questions about using this Daily Calorie Calculator. They also explain assumptions and situations where the result may need additional context. If your situation uses a different rule, local rate, institutional policy, or professional standard, use the relevant source alongside the calculator rather than treating a general estimate as a definitive answer.