Free Calorie Needs Calculator
Calculate your daily calorie needs based on age, weight, height, and activity level using the Mifflin-St Jeor equation.
lbs
inches
Enter total height in inches (e.g., 5'10" = 70 inches)
years
Maintenance Calories
2,693
Weight Loss (500 deficit)2,193
Weight Gain (500 surplus)3,193
Basal Metabolic Rate1,737
Maintenance Calories vs Weight
How Daily Calories Are Calculated
This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating calorie needs.
Formula (Male)
BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
TDEE = BMR x Activity Factor
A 500 calorie deficit results in approximately 1 lb of fat loss per week.
Example Calculation
A 30-year-old male, 170 lbs, 5'10", moderately active.
- 01Weight in kg: 170 x 0.4536 = 77.1 kg
- 02Height in cm: 70 x 2.54 = 177.8 cm
- 03BMR = 10(77.1) + 6.25(177.8) - 5(30) + 5 = 1,733
- 04TDEE = 1,733 x 1.55 = 2,686 calories/day
Example Calculations
How many calories does a 30-year-old male need?
About 2,400–2,600 calories/day
- 1.Male, 30 years old, 5'10", 175 lbs
- 2.BMR (Mifflin-St Jeor): 10 × 79.4 + 6.25 × 177.8 − 5 × 30 − 5 = 1,755
- 3.Activity factor (moderately active): 1.55
- 4.TDEE: 1,755 × 1.55 = 2,720 calories/day
- 5.For maintenance: ~2,600–2,800 calories/day
How many calories to lose 1 pound per week?
Eat 500 fewer calories per day
- 1.1 pound of fat ≈ 3,500 calories
- 2.To lose 1 lb/week: 3,500 ÷ 7 = 500 calorie deficit/day
- 3.If TDEE is 2,400: eat 1,900 calories/day
- 4.Or: eat 250 fewer + burn 250 more through exercise
- 5.Do not go below 1,200 (women) or 1,500 (men) calories/day
How many calories does a sedentary woman need?
About 1,600–1,800 calories/day
- 1.Female, 30 years old, 5'5", 140 lbs, sedentary
- 2.BMR: 10 × 63.5 + 6.25 × 165.1 − 5 × 30 − 161 = 1,337
- 3.Activity factor (sedentary): 1.2
- 4.TDEE: 1,337 × 1.2 = 1,604 calories/day
- 5.For maintenance: ~1,600 calories/day
Frequently Asked Questions
Learn More
Understanding BMI: What It Means and How to Calculate It
Learn what BMI is, how to calculate it, what the ranges mean, and the limitations of body mass index as a health metric. Comprehensive guide with formulas and context.