Calorie Calculator for Metric and Imperial Units
This calculator accepts both metric (kilograms and centimeters) and imperial (pounds, feet, and inches) measurements. Switching unit toggles preserves exact numerical equivalency so you can easily view your calculations in whichever unit format you prefer.
What Are Maintenance Calories?
Maintenance calories are the estimated total number of calories needed to maintain your current weight at a given activity level. When energy intake from food equals total daily energy expenditure, body weight remains generally stable over time.
How Is BMR Calculated?
Basal Metabolic Rate (BMR) estimates the baseline energy your body requires to maintain basic physiological functions at rest (such as respiration, circulation, cell production, and body temperature regulation). This calculator uses the widely validated Mifflin–St Jeor equation:
Mifflin–St Jeor Formula for Men
Calculates baseline resting metabolic rate for men in calories per day.
Mifflin–St Jeor Formula for Women
Calculates baseline resting metabolic rate for women in calories per day.
What Is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in 24 hours. It is computed by multiplying your BMR by an activity factor representing your daily movement, exercise, and physical workload.
Activity Level and Daily Calorie Needs
Physical activity multipliers adjust BMR to reflect your daily movement patterns:
| Activity Level Description | Multiplier | Typical Weekly Movement |
|---|---|---|
| Sedentary | 1.2 | Little or no planned exercise |
| Lightly active | 1.375 | Light exercise 1–3 days per week |
| Moderately active | 1.55 | Moderate exercise 3–5 days per week |
| Very active | 1.725 | Hard exercise 6–7 days per week |
| Extra active | 1.9 | Very hard training or physically demanding job |
Calorie Estimates for Weight Goals
Adjusting calorie intake relative to maintenance TDEE provides a general numerical reference for weight goals:
- Weight Maintenance: Estimated TDEE calories per day.
- Gradual Weight Loss: TDEE minus approximately 250–500 kcal/day for gradual, sustainable progress (~0.25–0.5 kg/week).
- Gradual Weight Gain: TDEE plus approximately 250–500 kcal/day for gradual progress (~0.25–0.5 kg/week).
Limitations of Calorie Calculators
Calorie calculations are estimates based on population formulas. Individual energy needs vary due to genetics, gut microbiome, thyroid health, lean muscle mass, sleep quality, stress levels, medications, and hormonal variations.
Using Calorie Estimates Safely
Calorie tracking is not appropriate or helpful for everyone. If tracking food, weight, or calories causes distress, anxiety, compulsive behavior, or affects your relationship with eating, consider stepping away from tracking and seeking support from a qualified professional.
If pregnant, breastfeeding, managing an eating disorder, recovering from surgery, living with a chronic medical condition, or taking medications that affect weight or appetite, consult a registered dietitian or medical doctor for personalized nutrition support.
Public Health Sources & Citations
- Mifflin, M. D., et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition.
- Academy of Nutrition and Dietetics. Estimating Energy Requirements. Available at: eatright.org