ToolFoxCalorie Calculator
Estimate your daily calorie needs — BMR and maintenance calories — using the Mifflin-St Jeor equation and your activity level.
- BMR
- 1,649 kcal/day
- Maintenance calories
- 1,979 kcal/day
How it works
This tool uses the Mifflin-St Jeor equation, widely regarded as one of the most accurate BMR formulas for most adults: for men, BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; for women, the same but −161 instead of +5. BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. Multiplying BMR by an activity factor (1.2 sedentary up to 1.9 very active) estimates your maintenance calories — roughly what you would eat daily to keep your weight stable.
Example
A 30-year-old man weighing 70 kg at 175 cm has a BMR of about 1,648.75 kcal/day; with a sedentary lifestyle his maintenance calories are about 1,978.5 kcal/day. A woman with the identical stats has a BMR of about 1,482.75 kcal/day, reflecting the Mifflin-St Jeor equation's lower baseline for women.
Frequently asked questions
Why is the formula different for men and women?
Mifflin-St Jeor accounts for typical differences in body composition between sexes by using a different constant (+5 for men, −161 for women) after the same weight/height/age terms.
What should I eat to lose or gain weight?
Eating below maintenance calories (a deficit) leads to weight loss over time; eating above it (a surplus) leads to gain — a moderate deficit or surplus of a few hundred calories a day is a common, sustainable approach.
How accurate is this for athletes or very muscular people?
Mifflin-St Jeor is a population-average formula; people with unusually high muscle mass may burn more than it predicts, since muscle burns more calories than fat at rest.
Is this medical advice?
No — it is a general estimate for planning purposes. Consult a doctor or dietitian for personalised nutrition guidance, especially if you have a medical condition.
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