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Calorie calculator

Your body measurements and activity level in, the calories you burn a day, and the intake for your goal, out.

Your numbers

Sex

The Mifflin–St Jeor equation has one constant for each.

Activity level

Mostly sitting, little exercise. PAL 1.40–1.69; the calculator uses 1.545.

Goal

Result

Maintenance calories per day (kcal)

2,625

Put a second set of numbers beside this one and see the difference.

Basal metabolic rate (kcal)
1,699

At 30 years, 175 cm and 75 kg you burn about 2,625 kcal a day: 1,699 at rest, multiplied by the activity factor.

An estimate for healthy adults. Basal metabolic rate is the Mifflin–St Jeor equation; the activity factor is the midpoint of the FAO/WHO/UNU (2004) range for the level you pick. Real needs vary from person to person. The daily change is a number you choose, not a promise about weight; it is not medical advice.

The calculator takes your resting energy use from the Mifflin–St Jeor equation, see basal metabolic rate, and multiplies it by an activity factor (PAL). The factors are the midpoints of the ranges in FAO/WHO/UNU, Human energy requirements (2004), Table 5.3: 1.40–1.69 sedentary or light, 1.70–1.99 active, 2.00–2.40 vigorous. Checked 19 October 2026. It is an estimate for healthy adults and not medical advice; if you want to change your weight in a big way, talk to a doctor or dietitian.

Example. A man of 30, 180 cm and 80 kg has a basal metabolic rate of 1 780 kcal and burns about 2 750 kcal a day at light activity. To lose weight on 500 kcal less a day, his intake is 2 250 kcal.

Last reviewed October 19, 2026 ·How pages are reviewed

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