Calorie calculator
How many calories you burn per day, from the Mifflin-St Jeor equation and your activity level.
Estimated daily needs
kcal
With light activity, you burn about 2,080 kcal a day to maintain your current weight.
How this is calculated →- Basal metabolic rate (BMR)1,510 kcal
- Mild deficit (−250 kcal)1,830 kcal
- Moderate deficit (−500 kcal)1,580 kcal
- Mild surplus (+300 kcal)2,380 kcal
This is a population estimate; real needs vary from person to person. Before changing your diet, talk to a dietitian or doctor.
How we estimate calories
First we calculate your basal metabolic rate (energy at rest) with the Mifflin-St Jeor equation: men 10 × weight + 6.25 × height − 5 × age + 5; women 10 × weight + 6.25 × height − 5 × age − 161 (weight in kg, height in cm, age in years).
Then we multiply by an activity factor: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active) or 1.9 (very active). The result is your daily need to maintain weight.
Deficits and surpluses are common reference points: a deficit of about 500 kcal a day tends to lead to gradual weight loss, but the real pace varies.
Frequently asked questions
What is BMR?
Basal metabolic rate is the energy your body uses at complete rest to keep vital functions such as breathing, circulation and temperature. It is usually most of your daily burn.
Why Mifflin-St Jeor?
Comparative studies show it is among the most accurate equations for healthy adults, which is why dietetic associations recommend it.
How many calories should I cut to lose weight?
A common reference is a deficit of 250 to 500 kcal a day for gradual loss. Large deficits should be supervised by a professional.