Health

Calorie Calculator

Calculate your daily calorie needs for maintenance, weight loss, or weight gain based on the Mifflin-St Jeor equation.

Quick Answer:The average adult needs approximately 2,000–2,500 calories per day for maintenance in 2026. A 30-year-old moderately active male (5'10", 170 lbs) needs approximately 2,650 calories/day. For weight loss, a deficit of 500 calories/day results in roughly 1 pound of weight loss per week.

Your Details

Maintenance Calories

Calculating... calories/day (TDEE)

BMR (Basal Metabolic Rate) —
Mild Weight Loss (-250 cal) —
Weight Loss (-500 cal) —
Weight Gain (+500 cal) —

Visual Comparison

BMR (Basal)—
Maintenance (TDEE)—
Weight Loss Target—
Weight Gain Target—

Expert Insight 2026 Pro Tip

Nutrition strategy for 2026: The Mifflin-St Jeor equation is considered the most accurate BMR formula by the Academy of Nutrition and Dietetics. For sustainable weight loss, aim for a 500-calorie daily deficit (approximately 1 lb/week loss) — never go below 1,200 cal/day for women or 1,500 cal/day for men without medical supervision. Protein intake of 1.6-2.2g per kg of body weight helps preserve muscle during caloric deficit. New 2026 research emphasizes meal timing matters less than total daily intake for weight management.

Calorie Calculator Guide & FAQ

How does the Mifflin-St Jeor equation calculate calories?

The Mifflin-St Jeor equation (1990) calculates Basal Metabolic Rate: Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161. TDEE = BMR × Activity Multiplier. Activity multipliers: Sedentary 1.2, Lightly active 1.375, Moderately active 1.55, Very active 1.725, Extra active 1.9. Example: 30-year-old male, 70kg, 175cm. BMR = 10(70) + 6.25(175) - 5(30) + 5 = 700 + 1093.75 - 150 + 5 = 1648.75. With moderate activity: TDEE = 1648.75 × 1.55 = 2555.56 cal/day. This equation replaced the older Harris-Benedict equation and is 5% more accurate according to research. It accounts for the metabolic differences between sexes.

How many calories should I eat to lose weight safely?

A safe caloric deficit is 500-1000 calories below TDEE, producing 1-2 lbs weight loss per week. One pound of body fat ≈ 3,500 calories. Never go below minimum safe levels: 1,200 for women, 1,500 for men (without medical supervision). Larger deficits cause muscle loss, metabolic adaptation, and nutrient deficiencies. Example: TDEE of 2,500 - 500 deficit = 2,000 cal/day target. Expect ~4 lbs loss in the first month (some initial water weight). Metabolic adaptation means your TDEE decreases as you lose weight — recalculate every 10 lbs lost. In 2026, evidence supports high-protein diets (30% of calories from protein) during deficit to preserve muscle mass. Tracking calories using apps remains the most effective method, with 2026 AI-powered food logging apps achieving 90%+ accuracy.

What factors affect my daily calorie needs beyond the formula?

Several factors influence actual calorie needs that formulas can't capture: Thermic Effect of Food (TEF) burns 10% of calorie intake during digestion — protein has highest TEF at 20-30%. Non-Exercise Activity Thermogenesis (NEAT) — fidgeting, walking, standing — varies up to 2,000 cal/day between individuals. Genetics influence metabolic rate by 5-15%. Muscle mass increases BMR: each pound of muscle burns ~6 cal/day at rest vs ~2 cal for fat. Hormones (thyroid, cortisol, insulin) significantly affect metabolism. Sleep deprivation (less than 7 hours) can reduce metabolic rate by 5-20% and increase hunger hormones. Temperature: cold exposure increases calorie burn. Medications (beta-blockers, antidepressants, corticosteroids) can alter metabolism by 5-15%. Consider these factors when interpreting calculator results.

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