Calorie Calculator

Calculate your daily calorie needs for maintenance, fat loss, or muscle gain using the Mifflin-St Jeor equation.

Updated

Gender

Maintenance: 2,549 Calories/day

Estimated daily energy expenditure to maintain current weight for a 25-year-old male (165 lbs, 5'10") using the Mifflin-St Jeor equation.

Maintain Weight
2,549 kcal/day
Basal Metabolic Rate (BMR)
1,740 kcal/day
Weight Loss (1 lb/week)
2,049 kcal/day
Mild Loss (0.5 lb/week)
2,299 kcal/day

Weight Loss Guidelines

Mild weight loss
0.5 lb/week
2,299 kcal
90% of maintenance
Weight loss
1 lb/week
2,049 kcal
80% of maintenance
Extreme weight loss
2 lb/week
1,549 kcal
61% of maintenance

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How Daily Caloric Needs Are Calculated

Your daily calorie requirement is primarily governed by two factors: your Basal Metabolic Rate (BMR) and your physical activity level. BMR accounts for the energy required by vital organs and basic metabolic processes while at complete rest.

This calculator supports three established BMR formulas available under Settings:

  • Mifflin-St Jeor Equation (Recommended): Regarded by medical professionals as the most accurate standard for general populations:
    Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
    Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
  • Revised Harris-Benedict Equation (1984): An updated version of the historic 1919 study by Roza and Shizgal:
    Men: BMR = 88.362 + 13.397 × weight (kg) + 4.799 × height (cm) − 5.677 × age
    Women: BMR = 447.593 + 9.247 × weight (kg) + 3.098 × height (cm) − 4.330 × age
  • Katch-McArdle Formula: Calculates resting expenditure directly from Lean Body Mass (LBM), making it ideal for individuals with known body fat percentages:
    BMR = 370 + 21.6 × (1 − Body Fat % / 100) × weight (kg)

Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by your chosen physical activity multiplier (1.2 to 1.9). Results can be displayed in Calories (kcal) or Kilojoules (kJ) (1 kcal = 4.1868 kJ).

Frequently Asked Questions

What is a safe rate of weight loss?

The CDC explains that gradual weight loss of about 1 to 2 pounds per week is more likely to be maintained. This calculator uses fixed calorie deficits to provide simplified estimates of weekly weight loss; actual changes vary from person to person.

Is there a minimum daily calorie intake?

General nutritional guidelines recommend that women consume at least 1,200 calories per day and men at least 1,500 calories per day unless supervised directly by a qualified healthcare provider.

Why does weight loss plateau over time?

As body weight decreases, metabolic demands decrease as well. Your BMR adjusts lower, meaning your maintenance calories decline. Periodic recalculation and adjusting physical activity or calorie targets helps overcome plateaus.

What's changed
  • Launched.

References