Start with maintenance
The calculator estimates resting energy first, then applies the activity level. The displayed ±10% range makes the uncertainty visible rather than presenting one number as exact.
Daily energy estimate
Calorie Calculator
Estimate maintenance and goal calories, then explore how everyday no-equipment activities could contribute to a gradual weight-loss target.
Personal estimate
Calculate your daily calories
For adults · Mifflin–St Jeor equation
Private by design. Your details and results stay in this browser.
About you
Enter your details
Daily target
Estimated calories
kcal/day
8,207 kJ/day
Weight maintenance
This is the estimated daily intake for broadly maintaining the current weight.
Estimated maintenance
1,961 kcal/day
Resting energy (BMR)
1,427 kcal/day
Estimated maintenance range
1,765–2,158 kcal/day
Seven-day calorie budget
13,730 kcal
Maintenance
1,961
+
Goal adjustment
0
=
Daily target
1,961
This is an estimate, not a prescription. Predictive equations can differ from measured needs. Track trends over several weeks and adjust with professional support when appropriate.
No-equipment activity planner
Daily activities for approximately 0.5 kg of weight loss per week
Selected activities share an estimated 550 kcal/day target. Untick anything unsuitable and the remaining times update automatically.
Selected plan
min/day
estimated kcal
This is an exercise-only illustration, not a requirement. CDC guidance notes that most weight loss comes from reducing calorie intake. Begin gradually, choose movements appropriate for your health and stop if you feel pain, faintness or unusual breathlessness.
Select at least one suitable activity to build the illustration.
Times estimate additional energy above rest using your current weight and 2024 Adult Compendium MET values. They do not account for energy compensation, changes in appetite or pauses.
Use the estimate well
Calories are a starting point, not a perfect measurement
Food labels, activity trackers and energy equations all contain uncertainty. Use a consistent routine and weight trend to learn whether the estimate is close for you.
Review several weeks
Normal water and food-weight changes can mask the trend. If body weight is consistently stable, actual intake may be close to maintenance even when the equation predicts something different.
Build activity gradually
Walking, dancing and bodyweight exercise can support health independently of weight loss. Split longer sessions, include recovery and use easier variations when needed.
Calculation method
What your calorie result includes
The Mifflin–St Jeor equation estimates resting energy from age, height, weight and a female or male equation constant. The selected activity factor then estimates total daily expenditure.
Seek individual advice before using a calorie target if you
- Are under 18, pregnant or breastfeeding.
- Have an eating disorder or a history of disordered eating.
- Use medicines or have a condition affecting metabolism, appetite or exercise safety.
- Receive a very low result or feel unwell while changing food or activity.
Evidence behind the estimates
- 1
Resting energy: Mifflin–St Jeor predicts BMR from personal measurements.
- 2
Maintenance: BMR is multiplied by the selected broad activity level.
- 3
Goal calories: the selected daily energy adjustment is added to maintenance.
- 4
Activity minutes: selected activities share 550 kcal using body weight and MET intensity.
References: Mifflin–St Jeor study, CDC activity and weight guidance, 2024 Adult Compendium and NIH Body Weight Planner.
Daily calorie questions
Calorie Calculator FAQ
How many calories do I need each day?
Daily calorie needs depend on age, height, weight, the equation profile and activity. This calculator estimates resting energy with the Mifflin–St Jeor equation, then applies the selected activity level to estimate maintenance calories.
What is the difference between BMR and maintenance calories?
BMR is the estimated energy used at rest for basic body functions. Maintenance calories estimate total daily expenditure after applying an activity multiplier. Eating around maintenance would be expected to keep weight broadly stable over time, though actual needs vary.
How large is the calorie deficit for losing 0.5 kg per week?
Using the traditional energy-equivalent estimate of about 7,700 kcal per kilogram, losing 0.5 kg per week corresponds to roughly 550 kcal per day. Real weight change is not perfectly linear.
Can exercise alone create the whole deficit?
It is mathematically possible for some people, but the time and intensity can be substantial. CDC guidance notes that most weight loss comes from reducing calories, while physical activity is particularly important for health and weight maintenance.
How does the no-equipment activity planner work?
It shares an approximate 550 kcal daily target equally across the activities you keep selected. Unticking an activity redistributes its share among the remaining choices. Minutes are estimated from body weight and published MET values.
Are activity calorie estimates exact?
No. MET values describe typical energy cost, but actual calories vary with pace, technique, fitness, body composition, terrain and rest breaks. The activity plan is an illustration, not a workout prescription or guarantee.
Why does the calculator ask for a female or male equation profile?
The published Mifflin–St Jeor equation uses different constants for female and male bodies. Choose the equation profile that best reflects your physiology; it is used only for the estimate and is not stored.
Does the calculator support kilograms, pounds and kilojoules?
Yes. Metric mode accepts kilograms and centimetres, while US mode accepts pounds, feet and inches. Results show both kilocalories and kilojoules.
Who should not rely on a general calorie calculator?
People under 18, anyone pregnant or breastfeeding, people with an eating disorder or history of one, and people with relevant medical conditions or medicines should seek individual advice from a qualified healthcare professional.
Does Bobek store my health information?
No. All calculations run locally in your browser. Bobek does not receive or store the age, height, weight or activity information entered into this tool.