How many calories should a 30-year-old man at 70 kg and 175 cm eat?
His maintenance estimate is 2,556 kcal a day at the Moderate activity level, from a resting figure of 1,649 kcal multiplied by 1.55. The mild loss line is 2,281 kcal and the mild gain line is 2,831 kcal. On Sedentary the maintenance figure drops to 1,979 kcal.
How many calories should a 30-year-old woman at 65 kg and 165 cm eat?
Her resting figure is 1,370 kcal, so maintenance at the Light activity level is 1,884 kcal a day. The mild loss line is 1,609 kcal and the mild gain line is 2,159 kcal. These are estimates, and individual needs vary.
What formula does the calorie calculator use?
Mifflin-St Jeor: 10 times weight in kilograms plus 6.25 times height in centimeters minus 5 times age in years, plus 5 for men or minus 161 for women, all multiplied by your activity factor.
Are maintenance calories what I should eat to lose weight?
No. Maintenance is what holds your current weight. To lose, you eat below it, and the mild loss line here shows one modest option: 275 kcal a day less, which works out to around a quarter of a kilogram a week under the usual energy assumptions.
Why does the tool show kcal rather than calories?
They are the same thing in everyday use. What a food label calls a calorie is a kilocalorie, so 2,000 calories and 2,000 kcal describe the same intake. The kcal label is just the more precise unit.
Which activity level fits a desk job with three gym sessions a week?
Light (1.375) or Moderate (1.55). Active (1.725) is for people who are physically busy most days on top of training, and Very active (1.9) is for people whose living is physical.
Why does this give a different number from my fitness watch?
A watch estimates from heart rate and movement and adds an exercise burn on top of a resting estimate, which double-counts if you then also pick a high activity level here. Trust neither exactly, and treat the scale over three weeks as the arbiter.
Why is the number lower than I expected?
Usually because you picked a lower activity level than the one you use elsewhere, or because Mifflin-St Jeor is more conservative than the older Harris-Benedict equation, which tends to overestimate. Mifflin-St Jeor is the one dietitians generally recommend.
Why does the male setting add 5 and the female setting subtract 161?
Those constants come from the regression Mifflin and St Jeor fitted to their measured subjects. The 166 calorie gap between them is the equation approximating the average difference in lean body mass at the same height, weight, and age.
Does it show my BMR too?
Not on this page. This one prints maintenance and the two adjusted lines. The BMR calculator gives the resting figure on its own, and the TDEE calculator shows the resting figure and the daily total side by side.
How long before I know if the number is right?
Two to three weeks of consistent eating and weighing. Daily weight is noisy because of water and food in transit, so what you want is the trend across weeks, not any single morning.
Can I enter pounds and feet?
No. The fields are kilograms, centimeters, and years. Divide pounds by 2.205 for kilograms, and multiply feet by 30.48 then add 2.54 per inch for centimeters.
Is the calorie calculator free?
Yes. It is completely free to use, with no signup, no account, and no paywall.
Does it stay local?
Yes. The height, weight, age, and other details you enter are processed entirely in your browser and never uploaded.
Are the results medical advice?
No. The output is a general estimate built from standard formulas and population averages, and real needs vary between individuals. For decisions about your health, diet, or training, check with a doctor or registered dietitian.