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Daily Calorie Needs Calculator
Estimate how many calories your body uses each day to keep your weight steady, from your age, sex, height, weight and activity, using the Mifflin-St Jeor equation. A general guide, not a diet plan.
Daily energy needs
How many calories your body uses in a normal day, so you can keep your weight steady.
Calories to keep your weight steady
How we work it out
- Resting energy uses the Mifflin-St Jeor equation: 10 × kg + 6.25 × cm − 5 × age, then +5 for men or −161 for women.
- It's then multiplied by your activity level: 1.2 (mostly sitting) up to 1.9 (extra active).
- Fill your plate with vegetables, fruit, whole grains and protein: the quality of food matters as much as the number.
✅ Rules last checked:
📚 Official sources: Mifflin et al. 1990: resting energy equation · National Academies: Dietary Reference Intakes for energy and protein
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
🛠️ Spotted a mistake or an out-of-date rule? Tell us
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Questions people ask
What does this number mean?+
It's an estimate of the energy you use in a day at your current activity: the amount that would keep your weight about the same. Real needs vary by up to 10% or more from person to person.
Does it give a weight-loss target?+
No. This site doesn't set diet or weight-loss targets. If you want to change your weight, a doctor or registered dietitian can make a safe plan for you.
Which formula is used?+
Mifflin-St Jeor (1990), which studies find is one of the most accurate simple equations for resting energy, multiplied by a standard activity factor.