How Many Calories Do You Need?

Calorie Estimator

Calorie estimator

Mifflin–St Jeor · TDEE
About you
yrs
cm
kg
Activity questionnaire
Sedentary PAL 1.20
Desk job, little or no deliberate exercise.
Lightly active PAL 1.38
Light exercise 1–3 days/week, or some walking.
Moderately active PAL 1.55
Moderate exercise 3–5 days/week, on-your-feet job.
Very active PAL 1.73
Hard exercise 6–7 days/week, or physical labor.
Extra active PAL 1.90
Very hard daily training plus a physical job, or twice-daily training.
—
kcal/day
Total daily energy expenditure
Resting (BMR)
—
kcal/day at rest
Activity multiplier
—
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Goal-adjusted targets
Lose weight — kcal −500 kcal · ≈0.5 kg/wk
Maintain — kcal ±0 kcal
Gain weight — kcal +275 kcal · ≈0.25 kg/wk
Sources
  1. Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990;51(2):241–247.
  2. FAO/WHO/UNU Expert Consultation. Human Energy Requirements. FAO Food and Nutrition Technical Report Series 1, Rome, 2004 — defines PAL categories from sedentary (~1.40) to vigorous (~1.90+).
  3. McArdle WD, Katch FI, Katch VL. Exercise Physiology: Nutrition, Energy, and Human Performance. Lippincott Williams & Wilkins — popularized the 1.2 / 1.375 / 1.55 / 1.725 / 1.9 multipliers used here.

Estimates carry roughly ±10% individual variation. Track your weight over 2–3 weeks and adjust intake from there.

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