Calorie Needs Calculator
Estimate daily calorie needs using BMR (Mifflin–St Jeor) and an activity multiplier. Shows maintenance, weight loss, and weight gain targets.
Informational estimate only. Results vary by person and do not replace medical advice. Privacy: runs locally in your browser. No inputs are stored or sent to a server.
How it works
This calculator estimates maintenance calories (TDEE) in two steps:
- BMR (Mifflin–St Jeor):
Male: 10×kg + 6.25×cm − 5×age + 5
Female: 10×kg + 6.25×cm − 5×age − 161 - Maintenance (TDEE): TDEE = BMR × activity multiplier
Weight loss / gain targets are shown as simple offsets from maintenance (−250/−500 and +250/+500 kcal/day).
Examples
- Male, 30y, 175 cm, 70 kg, moderate → maintenance estimate
- Female, 30y, 165 cm, 60 kg, light → maintenance estimate
- Use loss/gain cards to pick a starting target, then adjust based on real progress
FAQ
- What is “calorie needs”?
It’s an estimate of how many calories you need per day to maintain your current weight, based on BMR and activity level.
- Is this the same as TDEE?
Yes. Maintenance calories in this tool are an estimate of TDEE (Total Daily Energy Expenditure).
- Which formula does this use?
BMR is estimated using the Mifflin–St Jeor equation, then multiplied by an activity factor to estimate maintenance calories.
- How are weight loss and weight gain calories computed?
They’re shown as simple adjustments from maintenance (e.g., −250/−500 kcal for loss, +250/+500 kcal for gain). Real outcomes vary by person and adherence.
- Is this medical advice?
No. This is an informational estimate. If you have medical conditions or special dietary needs, consult a qualified professional.
- Is my data stored?
No. Calculations run locally in your browser. Inputs are not sent to a server.