Mifflin–St Jeor resting estimate
Male: (10 × kg) + (6.25 × cm) − (5 × age) + 5
Female: (10 × kg) + (6.25 × cm) − (5 × age) − 161
Weight, height, age, and biological sex estimate calories used at rest.
Metabolic Energy Analysis
Daily Caloric Needs Estimate Calculator
Estimate maintenance calories and goal targets from your body stats and activity.
Planning estimate only. Real calorie needs vary with metabolism, health, and actual activity.
Recommended Daily Intake
2,692 kcal/day
Your estimated maintenance intake is 2,692 calories per day from a 1,737-calorie BMR and moderate activity.
MAINTENANCE TARGET
BMR: 1,737 KCAL
Energy Expenditure & Macro Breakdown
GOAL CALORIE TARGET
2,692 kcal
MAINTENANCE TDEE
2,692 kcal
RESTING BMR
1,737 kcal
TARGET PROTEIN (30%)
202g (30%)
TARGET CARBS (40%)
269g (40%)
TARGET FATS (30%)
90g (30%)
Resting BMR share of total TDEE
64.5% of your TDEE is your resting BMR (1,737 kcal)
Macro split is an example. The 30% protein, 40% carbohydrate, and 30% fat split is a planning reference, not a prescription.
Formula Blueprint
How the daily calorie estimate is built
The calculator estimates resting energy first, then applies activity and goal adjustments.
Total daily energy expenditure
TDEE = estimated BMR × activity multiplier
The selected activity profile scales the resting estimate into a maintenance-calorie starting point.
Goal calorie target
Target = TDEE + daily goal adjustment
Maintenance uses no adjustment. Loss and gain scenarios apply the selected planning deficit or surplus.
kgBody weight in kilograms
cmStanding height in centimeters
BMREstimated resting calorie use
TDEEEstimated maintenance calories
Goal Comparison
Calorie Targets Across All Fitness Objectives
Compare the same maintenance estimate across each built-in deficit and surplus.
| Goal Objective | Planning Pace | Daily Deficit / Surplus | Daily Calorie Intake |
|---|
Planning Insights
Use your calorie estimate as a starting point
Formula output is most useful when you compare it with your real body-weight and activity trend.
Track a multi-week trend
Compare the estimate with two to three weeks of consistent intake and body-weight data before making a large adjustment.
Choose activity conservatively
Use the profile that best matches your normal week, not your most active day, because the multiplier strongly affects TDEE.
Recalculate after changes
Update the estimate after a meaningful weight change or a lasting shift in training, work, or daily movement.
Verified Data & Methodology
Calorie Estimate Integrity
Checked Aug 9, 2026
This calculator uses the Mifflin–St Jeor resting-energy equation and common activity multipliers to produce an adult planning estimate. It does not measure metabolism or replace individualized nutrition care.
Mifflin–St Jeor Study
The original predictive equation was derived from measured resting energy expenditure in healthy adults.
View the PubMed recordFAO/WHO/UNU Energy Framework
The reference explains adult energy requirements as resting energy scaled by physical activity level.
Review activity-level guidanceNIDDK Body Weight Planner
NIDDK provides a more detailed model for adult weight-change planning and emphasizes that individual needs vary.
Open the NIDDK planner
Common Questions
Daily caloric needs calculator FAQs
Answers about calorie estimates, activity, BMR, TDEE, accuracy, and recalculation.
What is a daily caloric needs estimate calculator?
It estimates the calories an adult may need each day from age, biological sex, weight, height, activity, and a selected weight-management goal.
What factors influence daily calorie requirements?
Body size, age, biological sex, resting metabolism, and habitual physical activity all affect the estimate. Health conditions and individual metabolism can make actual needs differ.
What is the difference between BMR and TDEE?
BMR is the estimated energy used at rest. TDEE scales that resting estimate by an activity multiplier to approximate total daily energy expenditure.
How does physical activity affect the result?
A higher activity profile applies a larger multiplier to the resting estimate. Choose the level that matches your typical week because this selection can materially change TDEE.
Can a calorie calculator provide an exact number?
No. It is a formula-based planning estimate, not a metabolic measurement. Compare it with consistent real-world intake and body-weight trends.
How often should I recalculate my calorie needs?
Recalculate after a meaningful weight change or a lasting change in exercise, work, or daily movement. Age-related changes are gradual and usually do not require frequent updates.