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Daily calorie calculator
Disclaimer: this tool uses standardized population formulas for educational purposes only. It does not replace individual medical or nutritional assessment. Consult a healthcare professional before changing diet or exercise.
Estimated maintenance by profile (Mifflin-St Jeor, moderate activity)
| Profile | BMR | Maintenance |
|---|---|---|
| Woman, 30 y, 60 kg, 165 cm | 1,320 kcal | 2,046 kcal |
| Man, 30 y, 70 kg, 175 cm | 1,649 kcal | 2,556 kcal |
| Man, 45 y, 85 kg, 180 cm | 1,755 kcal | 2,720 kcal |
| Woman, 50 y, 70 kg, 160 cm | 1,289 kcal | 1,998 kcal |
How the math works (and why it is an estimate)
BMR (Mifflin-St Jeor): men = 10w + 6.25h − 5a + 5 · women = 10w + 6.25h − 5a − 161 · maintenance = BMR × activity factor
BMR is what your body burns at complete rest; multiplied by an activity factor (1.2 to 1.9) it becomes total daily energy expenditure (TDEE). For weight loss, the clinical standard is a ~500 kcal/day deficit (≈ 1 lb of fat/week); deficits beyond 1,000 kcal/day are not recommended without supervision. The Mifflin-St Jeor equation (1990) is the most accurate for the general population per the Academy of Nutrition and Dietetics, but individual error can exceed 10%. Treat it as a starting point and adjust by the real scale over weeks.
Last updated: · Methodology and sources