Estimate your daily calorie needs from age, sex, height, weight and activity level. You get your basal metabolic rate (BMR), maintenance calories (TDEE) and gentle targets for weight change.
How it works
BMR uses the Mifflin-St Jeor equation, considered one of the most accurate for adults. TDEE multiplies BMR by an activity factor from 1.2 (sedentary) to 1.9 (very active).
Example maintenance calories
| Person | Age | Size | Sedentary | Moderately active |
|---|---|---|---|---|
| Woman | 30 | 5'5", 140 lb | 1,627 | 2,102 |
| Woman | 45 | 5'4", 165 lb | 1,654 | 2,137 |
| Man | 30 | 5'10", 180 lb | 2,139 | 2,763 |
| Man | 50 | 6'0", 200 lb | 2,166 | 2,798 |
Small changes add up: a steady 250–500 calorie daily difference is generally considered a sustainable pace. Very low intakes are not recommended without medical supervision.
Frequently asked questions
Why is my result different from my fitness tracker?
Trackers estimate activity from movement and heart rate. Both are estimates; track your weight over a few weeks and adjust.
Which activity level should I pick?
Most office workers who exercise 3–5 times a week fit “moderate”. When unsure, choose the lower level.
Does this work during pregnancy?
No. Calorie needs change in pregnancy and while breastfeeding — ask your doctor or a registered dietitian.
Related calculators
For general information only; not medical or nutrition advice.