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A 35-year-old using the male equation
Use the male equation, 70 kilograms, 175 centimetres, age 35, and a PAL of 1.75. FAO/WHO call 1.75 an active or moderately active lifestyle.
Weight: 25% lower
Change weight to 53 kg while keeping the other example values the same.
Weight: 25% higher
Change weight to 88 kg while keeping the other example values the same.
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Quick answer
What does the Daily calorie needs calculate?
What daily calorie estimate follows from your size, age, and activity? This calculator uses mifflin-st jeor equation, weight, height, age, and physical activity level (pal) to estimate resting and daily energy estimate immediately in your browser.
With the values currently entered, the result is 2,842 kcal — estimated daily energy expenditure. It also shows resting energy (bmr), physical activity level, fao/who lifestyle band, and weekly estimate.
How to use the Daily calorie needs
- Replace the example values with your own numbers.
- Review the result and supporting figures as they update automatically.
- Check the formula and assumptions before using the estimate for a decision.
Inputs used
- Mifflin-St Jeor equation
- Weight — entered in kg
- Height — entered in cm
- Age — entered in years
- Physical activity level (PAL)
Daily calorie needs formula
BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (male) or − 161 (female); daily calories = BMR × PAL
Assumptions
- Resting energy uses the Mifflin-St Jeor adult equations published in the American Journal of Clinical Nutrition in 1990.
- PAL is the multiplier you enter. FAO/WHO/UNU describe sedentary or light lifestyles at 1.40–1.69, active lifestyles at 1.70–1.99, and vigorous lifestyles at 2.00–2.40.
Verify the inputs
Authoritative sources
These sources explain the definitions, factors, or rules behind this tool. Their geographic scope is shown because an official source for one country is not automatically valid somewhere else.
Adult resting-energy equations: 10 × kg + 6.25 × cm − 5 × age, then +5 for men or −161 for women.
Human energy requirementsFAO / WHO / UNUScope: International physical activity level rangesPAL ranges for sedentary or light (1.40–1.69), active (1.70–1.99), and vigorous (2.00–2.40) adult lifestyles.
Sources do not endorse Calculum. Check the source date, scope, and your own documents before making a financial, tax, insurance, or reporting decision.
Practical guide
Daily calorie needs example and edge cases
Daily calories start from a published resting-energy equation. We then multiply that resting number by the activity level you type in.
Example: A 35-year-old using the male equation
Use the male equation, 70 kilograms, 175 centimetres, age 35, and a PAL of 1.75. FAO/WHO call 1.75 an active or moderately active lifestyle.
- Mifflin-St Jeor equation
- Male equation
- Weight
- 70 kg
- Height
- 175 cm
- Age
- 35 years
- Physical activity level (PAL)
- 1.75
Calculated result2,842 kcalestimated daily energy expenditure
Change PAL before you chase a precise calorie. A desk week and a training week are different multipliers.
Example results use the default display profile. The calculator above follows your selected country and units.
How to read the result
- BMR is the resting piece. TDEE is that piece times PAL. Food labels use the same kilocalorie unit.
- The Mifflin-St Jeor paper studied healthy adults. Illness, pregnancy, and large weight change sit outside this estimate.
Edge cases worth checking
The week mixes desk work and hard training
Use a PAL that matches the whole week, not the hardest day. FAO/WHO ranges run from 1.40 up to 2.40.
Weight is changing quickly
The equation assumes a fairly stable adult. Recalculate after a real change in weight or routine.
What changes the result most
Mifflin-St Jeor equation
Change mifflin-st jeor equation on its own first. This shows how strongly it affects the answer.
Weight
Measure weight with the same unit shown beside the input. Convert first if your source uses another unit.
Height
Measure height with the same unit shown beside the input. Convert first if your source uses another unit.
Try a different scenario
Small changes show whether the answer is stable or sensitive.
Weight: 25% lower
53 kg2,544 kcalestimated daily energy expenditure
Weight: 25% higher
88 kg3,157 kcalestimated daily energy expenditure
Height: 25% higher
219 cm3,323 kcalestimated daily energy expenditure
Common mistakes
Check mifflin-st jeor equation
Resting energy uses the Mifflin-St Jeor adult equations published in the American Journal of Clinical Nutrition in 1990. Make sure this matches the number you enter.
Keep physical activity level (pal) consistent
PAL is the multiplier you enter. FAO/WHO/UNU describe sedentary or light lifestyles at 1.40–1.69, active lifestyles at 1.70–1.99, and vigorous lifestyles at 2.00–2.40. Use the same units and time period throughout the calculation.
Do not rely on one daily calorie needs scenario
Run a cautious case and an optimistic case. The range is often more useful than one exact-looking number.
Use this result well
What daily calorie estimate follows from your size, age, and activity?
Use it for activity planning, not medical diagnosis or individualized health advice.