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Estimated daily calories

Calorie Calculator

Estimate daily calories from adult BMR and a documented activity factor. Maintenance is the primary result; optional offsets stay small.

Your numbers

Estimated daily calories

Maintenance calories from TDEE, with an optional small planning offset.
yearsAdult estimate, 18–80
lb
in

Estimated daily calories

2,112 kcal/dayEstimated maintenance calories
Maintenance (TDEE)2,112 kcal
Estimated BMR1,760 kcal

This is not a diet plan, not a calorie-deficit program, and not for children, pregnancy, or clinical populations.

How we got this
  1. Estimated maintenanceTDEE from Mifflin–St Jeor × activity2,112 kcal/day
  2. Goal adjustmentA small planning offset, not a prescribed diet0 kcal
  3. Estimated daily calories2,112 kcal/day
What we assumed
  • This is a formula-based estimate for adults, not a diagnosis or medical advice.
  • Population-level equations can be a poor fit for children, pregnancy, elite athletes, and some clinical populations.
  • Talk with a clinician before using a number like this to make a health decision.
  • Estimated BMR uses the Mifflin–St Jeor equation for adults. It is not a measured metabolic rate.
  • Activity multipliers are conventional planning factors, not individualized physiology.
  • Maintenance calories equal estimated TDEE under the selected activity factor.
  • Slow loss/gain offsets are conservative planning numbers, not a weight-loss program.
Technical details

Method calorie-v1.0.0Data Manual inputs / fixed rules

Guide

Estimated daily calories from BMR and activity

CostAnswer editorialIndependent calculator publisher

Maintenance calories are TDEE. Optional small offsets for a surplus or deficit stay modest on purpose. Large cuts, medical diets, and eating-disorder care are outside this page.

Why the offset is small

Aggressive deficits are easy to type and hard to live with. This tool keeps optional offsets limited so the page cannot be mistaken for a crash-diet planner. A clinician may use different targets; that is their job, not this calculator’s.

Questions about this calculator

How many calories do I need per day?

The maintenance line is estimated TDEE from Mifflin–St Jeor and the activity factor you pick. It is not a lab measurement and not a meal plan.

Why can’t I type a large deficit?

Optional offsets on this page stay small on purpose. A crash deficit is easy to type and easy to misread as a prescription. This is not a clinic protocol.

Does this work for teenagers?

The equations here are adult formulas. Growth, sport, and medical care for minors are outside this page. It is not a diet prescription for anyone under 18.

Terms used here

Maintenance
Estimated calories to hold current weight under these assumptions.
Offset
A small planned surplus or deficit. Not a medical target.

Practical tips

  • If weight is changing fast, the estimate or the activity factor is wrong for you; do not just cut more.

Limits and caveats

  • Not medical advice, not nutrition therapy, not for minors as a diet prescription.

Results are for information. They are not legal, tax, medical, or financial advice. How the math is maintained · Report a wrong figure.

Engine notes

Rounding, versioning, and omissions that sit beside the guide rather than repeating it.

  • Maintenance. Estimated maintenance calories equal TDEE: Mifflin–St Jeor BMR times the selected activity factor.
  • Small offsets. Optional slow loss or slow gain adds or subtracts 250 kcal. There is no aggressive deficit mode on this page.
  • Who it skips. Children, pregnancy, breastfeeding, and clinical populations are outside this v1 model.

Calculation receipt

What each number here is

This answer is arithmetic on what you enter. No outside dataset is involved, so nothing here can go out of date.

Calorie targets are BMR scaled by an activity factor and a deficit you choose.

Sources

Where this data comes from

Mifflin MD, St Jeor ST, et al.Adult resting-energy equation used under TDEE.Peer-reviewed equation ↗

Next

People working through body and energy estimates usually need these next.

HealthTDEEEstimate Total Daily Energy Expenditure as adult BMR times a labeled activity multiplier. The factor is a planning assumption.HealthBMREstimate adult Basal Metabolic Rate with the Mifflin–St Jeor equation. This is not a measured metabolic rate.HealthBMIEstimate adult Body Mass Index from height and weight in metric or U.S. units. Category labels are secondary CDC screening ranges, not a diagnosis.HealthBody fatEstimate body-fat percentage from neck, waist, and hip circumferences using the documented U.S. Navy method. Not a DEXA scan.