Calorie Calculator

A moderately active 30-year-old male (5'10", 175 lbs) needs about 2,762 calories per day to maintain weight. Enter your details below for a personalized estimate.

Uses the Mifflin-St Jeor equation, the gold standard for estimating caloric needs.

Calculator

Sex

Age

Units

Activity Level

Weight (lbs)

Height (feet)

Height (inches)

BMR

1,760

cal/day at rest

Maintain

2,728

cal/day

Lose 1 lb/wk

2,228

−500 cal/day

Gain 1 lb/wk

3,228

+500 cal/day

Goal	Daily Calories	Deficit/Surplus
Extreme Loss (2 lb/wk)	1,728	−1,000
Weight Loss (1 lb/wk)	2,228	−500
Mild Loss (0.5 lb/wk)	2,478	−250
Maintain Weight	2,728	0
Mild Gain (0.5 lb/wk)	2,978	+250
Weight Gain (1 lb/wk)	3,228	+500

The Mifflin-St Jeor Equation

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 5

Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Published in 1990, the Mifflin-St Jeor equation replaced the older Harris-Benedict equation as the most accurate formula for estimating Basal Metabolic Rate. Studies have shown it predicts measured BMR within 10% for approximately 80% of individuals. Your TDEE (Total Daily Energy Expenditure) is calculated by multiplying BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active).

For a complete health picture, check your BMI to see where you fall on the weight spectrum, calculate your daily water intake since hydration affects metabolism, and use our Sleep Calculator to optimize recovery—poor sleep can increase calorie cravings by up to 45%.

Sample Calorie Needs

Profile	BMR	Maintain	Lose 1lb/wk	Gain 1lb/wk
30M, 5'10", 175 lbs, moderate	1,782	2,762	2,262	3,262
25F, 5'5", 140 lbs, light	1,432	1,969	1,469	2,469
40M, 6'0", 200 lbs, sedentary	1,870	2,244	1,744	2,744
35F, 5'4", 155 lbs, very active	1,441	2,486	1,986	2,986

Worked Example

For a 30-year-old male, 5'10" (178 cm), 175 lbs (79.4 kg), moderately active:

BMR = 10 × 79.4 + 6.25 × 178 − 5 × 30 + 5
= 794 + 1,112.5 − 150 + 5 = 1,761.5 cal/day
TDEE = 1,761.5 × 1.55 = 2,730 cal/day
To lose 1 lb/week: 2,730 − 500 = 2,230 cal/day

At 2,230 calories per day, this person would lose approximately 1 pound per week while still having enough energy for moderate exercise. This is a sustainable rate of loss recommended by most health professionals.

Frequently Asked Questions

How many calories should I eat per day?

It depends on your age, sex, height, weight, and activity level. Most adults need 1,600-3,000 calories per day to maintain weight. Use this calculator to find your specific number based on the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating caloric needs.

Calculators & Reference Tools

What is BMR vs TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest, just to keep you alive. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. TDEE is what you actually need to eat to maintain your current weight.

How many calories should I cut to lose weight?

A deficit of 500 calories per day leads to roughly 1 pound of fat loss per week. A 250-calorie deficit leads to 0.5 lbs/week. Don't go below 1,200 calories (women) or 1,500 calories (men) without medical supervision, as this can slow metabolism and cause nutrient deficiencies.

Is the Mifflin-St Jeor equation accurate?

The Mifflin-St Jeor equation is considered the most accurate predictive equation for estimating BMR in most people, accurate to within 10% for about 80% of the population. However, individual metabolism varies based on genetics, muscle mass, hormones, and other factors.

Do I need to count calories to lose weight?

Not necessarily, but understanding your caloric needs helps you make informed decisions. Some people prefer intuitive eating, portion control, or focusing on food quality rather than counting. However, calorie awareness is a powerful tool—especially when starting a weight management journey.