Health
Calorie Calculator
Estimate basal metabolic rate and daily calories for maintenance, cutting, and bulking using the Mifflin-St Jeor equation.
Mifflin-St Jeor BMR plus quick maintenance, cut, and surplus targets.
Mifflin-St Jeor BMR
BMR = 10w + 6.25h − 5a + s
w is weight in kilograms, h is height in centimeters, a is age, and s is +5 for males or −161 for females. Maintenance calories multiply BMR by an activity factor while cut/bulk plans adjust ±500 or ±300 calories.
How to use
- Select gender and enter age, weight (kg), and height (cm).
- Choose the activity level that mirrors your weekly routine.
- Review basal calories, maintenance target, and suggested ranges for cutting or bulking.
Example
Input: Male, Age = 30, Weight = 75 kg, Height = 178 cm, Activity = Moderate
Output: BMR ≈ 1,718 kcal, Maintenance ≈ 2,662 kcal, Cutting target ≈ 2,162 kcal, Bulking target ≈ 2,962 kcal
Student-friendly breakdown
This walkthrough emphasizes the most searched ideas for Calorie Calculator: calorie calculator, daily calorie calculator, calorie intake calculator, calorie deficit calculator. Start with the formula above, then follow the guided steps to double-check your work. For quick revision, highlight the givens, plug into the equation, and finish by verifying your units.
Need more support? Use the links below to open the long-form guide, browse additional examples, or hop into adjacent calculators within the same topic — each one is a quick way to double-check your work or handle a related question without starting from scratch.
Deep dive & study plan
Calorie Calculator: BMR, maintenance, cut, and bulk calories via Mifflin-St Jeor. It's built around calories, nutrition, bmr, so you can go from a raw question to a checked answer without switching tools.
The math behind it: w is weight in kilograms, h is height in centimeters, a is age, and s is +5 for males or −161 for females. Maintenance calories multiply BMR by an activity factor while cut/bulk plans adjust ±500 or ±300 calories. The core relationship is BMR = 10w + 6.25h − 5a + s, shown above the calculator so you can see exactly how your inputs turn into the result.
To use it well: (1) Select gender and enter age, weight (kg), and height (cm). (2) Choose the activity level that mirrors your weekly routine. (3) Review basal calories, maintenance target, and suggested ranges for cutting or bulking. Keep your units consistent as you go, and re-run a case you already know the answer to — it's the fastest way to catch a typo before it throws off a result you're relying on.
Worked example: entering Male, Age = 30, Weight = 75 kg, Height = 178 cm, Activity = Moderate returns BMR ≈ 1,718 kcal, Maintenance ≈ 2,662 kcal, Cutting target ≈ 2,162 kcal, Bulking target ≈ 2,962 kcal. Try swapping in your own numbers next, especially a case you're unsure about, before you use this for something that matters.
Quick retention checklist
- Speak the formula aloud (or annotate it) so the relationships stick.
- Write each step in your own words and compare with the numbered list above.
- Swap in new numbers for the Example to make sure the calculator (and your logic) handles edge cases.
- Check at least one related calculator below — it's the fastest way to confirm your numbers still line up from a different angle.
FAQ & notes
Is the 500 calorie deficit always correct?
500 calories is a common starting point, but you should adjust based on progress, body size, and guidance from a health professional.
Can I switch to pounds and inches?
Inputs are metric to match the Mifflin-St Jeor constants. Convert pounds to kilograms (÷ 2.2046) and inches to centimeters (× 2.54) before entering values.
What formula does the Calorie Calculator use?
w is weight in kilograms, h is height in centimeters, a is age, and s is +5 for males or −161 for females. Maintenance calories multiply BMR by an activity factor while cut/bulk plans adjust ±500 or ±300 calories.
How do I use the Calorie Calculator?
Select gender and enter age, weight (kg), and height (cm). Choose the activity level that mirrors your weekly routine. Review basal calories, maintenance target, and suggested ranges for cutting or bulking.