FOODMANAC · KNOW YOUR NUMBERS
Calorie Calculator
Estimate maintenance calories and explore a chosen calorie deficit or surplus using your age, height, weight and activity.
Your details
YOUR ESTIMATE
Start with your details
Enter your measurements to see the calculation and its assumptions.
Connect your numbers to real food
Search Foodmanac’s existing food database. Choose the correct preparation and compare its recorded nutrient basis with a portion you actually eat.
How to use this calorie calculator
Choose activity based on your typical whole week, including work and movement. The factors 1.2, 1.375, 1.55, 1.725 and 1.9 are common planning conventions, not part of the original Mifflin study. Review your trend over several weeks rather than treating one number as exact.
Formula and assumptions
Resting kcal = 10 × kg + 6.25 × cm − 5 × age + sex coefficient (+5 male, −161 female). Maintenance = resting kcal × activity factor. Target = maintenance × (1 ± chosen percentage).
Example calculation
A 30-year-old male, 70 kg and 175 cm, has an estimated resting expenditure of 1,649 kcal/day. At activity factor 1.55, maintenance is about 2,556 kcal/day; a chosen 15% deficit gives about 2,172 kcal/day.
Frequently asked questions
Is this my exact calorie requirement?
No. Equation estimates and activity categories cannot capture individual metabolism.
Should I add exercise calories again?
Usually not when your chosen activity category already includes that exercise.
Sources and methodology
Source-backed equations are distinguished from Foodmanac planning presets. No result is an exact measurement or a medical prescription. Content version: 1.0.0.
Keep exploring Foodmanac
- BMR Calculator
- TDEE Calculator
- Macro Calculator
- Weight Loss Calculator
- High-protein foods
- Explore foods
- Compare foods
- Build a food mix
- Coffee Calories With Milk and Sugar: A Simple Cup-by-Cup Guide
- Tempeh vs Tofu Nutrition: Protein, Calories, Fiber and B12
- Black Sesame Nutrition: Calories, Protein, Calcium and Iron
- Babyfood, cereal, egg yolks and bacon, junior nutrition
- Babyfood, cereal, with egg yolks, junior nutrition
- Babyfood, cereal, with egg yolks, strained nutrition
Measurements stay in this browser through this plugin. PNG and PDF exports contain the details you entered; share them only as you intend. Other site analytics and plugins have their own privacy behavior.