Calorie Calculator
Example: 30-year-old male, 70 kg, 175 cm, light activity → ~2,267 kcal/day
Estimate daily calorie needs for adults using the Mifflin-St Jeor resting energy equation and an approximate activity multiplier. Enter your measurements to compare estimated maintenance calories with example calorie adjustments. These estimates do not predict a fixed rate of weight change.
Calculation results updated
Daily calories by activity level
Daily Calories (TDEE)
Estimated maintenance energy, kcal/day
Resting Calories (REE)
Estimated resting energy expenditure, kcal/day
500 kcal Deficit Example
Estimated TDEE minus 500 kcal/day; not a prescribed intake
500 kcal Surplus Example
Estimated TDEE plus 500 kcal/day; not a prescribed intake
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How We Calculate This
Mifflin-St Jeor estimates resting energy in kcal/day: REE = 10×weight(kg) + 6.25×height(cm) - 5×age + constant (male: +5, female: -161). Estimated TDEE = REE × an approximate activity factor: sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9. These factors are calculator assumptions, not coefficients validated by the original study. Example intakes add or subtract 250 or 500 kcal/day; no weight-loss rate is predicted. Deficit examples below 1,000 kcal/day are withheld, following the minimum input limit used by the NIDDK Body Weight Planner. Examples are also withheld at BMI below 18.5, the adult underweight boundary described by NHLBI. These are display limits, not guarantees that other intakes are appropriate. This calculator does not implement the NIDDK dynamic weight model.
Methodology last reviewed: September 2026. How SparkCalc works
Sources: Mifflin & St Jeor (1990) – A new predictive equation for resting energy expenditure, Am J Clin Nutr (PubMed) · Hall et al. (2011): Quantification of the effect of energy imbalance on bodyweight · NIDDK Body Weight Planner: adult scope and minimum calorie input limit · NHLBI: Aim for a Healthy Weight, adult BMI categories
Frequently Asked Questions
What is TDEE?
TDEE means total daily energy expenditure. This calculator approximates it by multiplying estimated resting energy by an activity factor. Actual energy use also depends on factors this simple model does not measure, so the result is a starting estimate.
Does this calculate BMR or resting energy?
The Mifflin-St Jeor equation estimates resting energy expenditure (REE). It does not directly measure metabolism or establish your personal calorie needs. The original study used indirect calorimetry in healthy adults aged 19 to 78.
How many calories to lose weight?
A calorie deficit does not produce the same weekly weight loss for everyone. Energy needs change as body weight changes. The displayed adjustments are arithmetic examples, not a diet prescription. Deficit examples are withheld below 1,000 kcal/day or for BMI below 18.5; these display limits do not establish a safe intake. Ask a qualified healthcare professional about a suitable plan.
How accurate is this calculator?
The formula estimates a population relationship, so individual results can differ. Activity factors are approximate assumptions, not part of the original Mifflin-St Jeor equation. Ages outside the study range of 19 to 78 require extra caution. This tool is for adults and is not suitable during pregnancy or breastfeeding.
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For educational use by adults aged 18 or older. Not suitable during pregnancy or breastfeeding. Results are estimates, not personalized nutrition advice or a weight-loss prescription. A healthcare professional can assess your health, nutritional needs, and an appropriate intake.
References
- Mifflin & St Jeor (1990) – A new predictive equation for resting energy expenditure, Am J Clin Nutr (PubMed)
- Hall et al. (2011): Quantification of the effect of energy imbalance on bodyweight
- NIDDK Body Weight Planner: adult scope and minimum calorie input limit
- NHLBI: Aim for a Healthy Weight, adult BMI categories