Free online calculator · Health
Daily Calorie Calculator
Estimate basal metabolic rate and total daily energy expenditure from age, sex, height, weight and activity level.
Formula • Worked example • Interpretation
Estimate daily energy needs
Estimated calorie needs combine a basal metabolic rate (BMR) equation with an activity multiplier. The result is a starting estimate, not a personalized medical prescription.
Calculation method
Mifflin–St Jeor BMR: 10 × kg + 6.25 × cm − 5 × age + 5 (male) or −161 (female). Estimated maintenance calories ≈ BMR × activity factor.
Worked example
For a 30-year-old male weighing 70 kg and measuring 175 cm, estimated BMR is about 1,649 kcal/day. At a 1.2 activity multiplier, estimated maintenance intake is about 1,979 kcal/day.
What your result means
Your actual needs can differ with activity, body composition, medications, health status and age. Monitor trends and adjust based on real outcomes.
Tips for better calculations
Use a consistent activity estimate and avoid treating one day’s exercise as a permanent change in average activity.
Assumptions and limitations
The activity multiplier is an approximation. This is not a weight-loss treatment plan and may be unsuitable for children, pregnancy, or people with medical conditions.
SiCalcs tools provide estimates and educational calculations; they do not replace professional financial, medical, tax, or legal advice.