Estimate daily calories with Mifflin-St Jeor, an activity level, and a loss or gain goal.
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This is a planning estimate, not medical advice. It does not diagnose, treat, or replace guidance from a clinician or dietitian. Talk with a qualified professional before you change how you eat or train.
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Mifflin-St Jeor estimates basal metabolic rate, the calories a resting body uses. Weight is in kilograms, height in centimeters, and age in years. The sex term is +5 or −161. Maintenance multiplies that result by an activity factor from 1.2 for a mostly seated week up to 1.9 for a physical job plus hard training.
The factors are labels for a typical week. They are not a measurement of your watch or your job. If you sit all day and train hard twice, “light” is often closer than “very active.” The steps show the factor that was used.
Loss and gain rows move the maintenance number by a fixed gap. They assume about 3,500 calories per pound, which is a classroom estimate and a poor description of every person. Treat the pace as a sketch.
A result under 1,200 calories is flagged. That flag is not permission and not a diagnosis. Talk with a qualified professional before you cut intake, especially if you are ill, pregnant, or still growing. The TDEE calculator is the companion page when you want grams of protein, carbohydrate, and fat.
Related on UtilGenie: Health & Fitness calculators, TDEE Calculator, Age Calculator, Unit Converter.
Enter age and size, pick an activity level, and read maintenance plus goal calories.
Choose female or male, then metric or imperial units.
Enter age, weight, and height. The equation needs all three.
Pick the activity level that matches a typical week, not a single hard day.
Read basal calories, maintenance, and the goal rows. This is not medical advice.
It uses Mifflin-St Jeor. For male: (10 × kg) + (6.25 × cm) − (5 × age) + 5. For female: the same start, then − 161. That basal figure is rounded to the nearest calorie and multiplied by the activity level you pick.
A rough rule of about 3,500 calories per pound of body weight turns a daily gap into a weekly pace. This page uses −750, −500, and −250 for loss, and +250 or +500 for gain, around the maintenance total. It is a planning shortcut, not a promise about your body.
Yes. Kilograms and centimeters, or pounds with feet and inches. The steps show the converted kilograms and centimeters so you can see what entered the equation. Switching units does not silently convert a number you already typed.
No. It does not diagnose, treat, or replace a clinician, a dietitian, or a coach. Do not use it to plan a diet for a child, during pregnancy, or for an illness. If the target falls under 1,200 calories, the page marks it as a caution.
Those fields have to be greater than zero. A negative measurement is rejected. Age above 120 is rejected. Under 18 still calculates, with a warning that the equation was studied in adults.
Both share the same basal equation and activity factors. This page focuses on goal calories for loss, maintenance, and gain. The TDEE page focuses on maintenance and a protein, carb, and fat split.
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