Estimate daily calories for weight loss, maintenance, or muscle gain. Enter your age, sex, height, and weight to estimate your daily energy needs.
Complete the form and select “Calculate result.” Your measurements never leave this page.
A transparent overview of the inputs, method, and appropriate interpretation.
It estimates resting energy with the Mifflin–St Jeor equation and applies a standard activity assumption to provide a practical daily calorie starting point.
Mifflin–St Jeor energy equationClear answers to help you understand and use your estimate.
Yes. It is free, runs in your browser, requires no account, and does not store the measurements you enter.
No. This result is an educational estimate, not a diagnosis or treatment recommendation. A qualified professional can interpret it within your complete health and training context.
Actual energy use changes with activity, muscle mass, sleep, climate, medication, health conditions, and normal metabolic variation.
Recalculate after a meaningful change in body weight or other inputs. Review the displayed activity assumptions when using the result to plan calories.
Read our calculation methodology →Still have questions? Explore the guides ↗