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Calorie Calculator: BMR and Daily Calories

ক্যালরি ক্যালকুলেটর: দৈনিক কত ক্যালরি দরকার

Estimate your resting energy (BMR) with the Mifflin–St Jeor equation and the calories a day that keep your weight steady at your activity level.

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Sex

In feet and inches? Convert it with the Height Converter.

Your daily calories will appear here

Enter your age, height and weight, then select Calculate calories.

How daily calories are worked out

In two steps:

  1. BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age, + 5 for men, − 161 for women (Mifflin–St Jeor, 1990).
  2. Daily calories = BMR × activity factor (1.2 to 1.9).

Examples

  • Man, 30, 170 cm, 70 kg: BMR = 700 + 1,062.5 − 150 + 5 = 1,617.5, about 1,618 kcal. With moderate activity × 1.55 = about 2,507 kcal a day.
  • Woman, 30, 155 cm, 55 kg: BMR = 550 + 968.75 − 150 − 161 = 1,207.75, about 1,208. With light activity × 1.375 = about 1,661 kcal.

The limits of this estimate

  • It is an estimate; two people of the same age and size can need different amounts.
  • The activity factors (1.2, 1.375, 1.55, 1.725, 1.9) are a widely used convention, not part of the Mifflin–St Jeor study.
  • The equation came from healthy adults aged 19–78, so the calculator takes ages 18–80.
  • For children, pregnancy, breastfeeding or any health condition, ask a doctor or nutritionist.

Other height and weight tools

If you know your height in feet and inches, convert it with the Height Converter; for weights in other units, the Weight Converter. To see how your weight compares with your height, use the BMI Calculator.

How to use the calculator

  1. Choose your sex; the equation has a different constant for men and women.
  2. Enter your age in years, height in cm and weight in kg. Bangla digits work.
  3. Choose your activity level.
  4. Select Calculate calories to see your daily calories, BMR and a table for every activity level.

Source

Mifflin MD, St Jeor ST et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51(2):241–7. Checked on 1 November 2026.

Frequently asked questions

How many calories do I need a day?

It depends on your body and how active you are. A 30-year-old man, 170 cm and 70 kg, has a BMR of about 1,618 kcal; with moderate activity he needs about 2,507 kcal a day to keep his weight steady. Enter your own details for your estimate.

What is BMR?

Basal metabolic rate: the energy your body uses at rest in a day, for breathing, circulation and keeping warm. This calculator estimates it with the Mifflin–St Jeor equation (1990).

What is the Mifflin–St Jeor formula?

BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years), plus 5 for men or minus 161 for women. It was worked out from 498 healthy adults aged 19 to 78.

Where do the activity levels come from?

Daily calories are BMR × an activity factor: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (very active) and 1.9 (extra active). These factors are a widely used convention, not part of the 1990 study, so treat the result as an estimate.

Can I use it for children or during pregnancy?

No. The equation is for adults, and energy needs in childhood, pregnancy and breastfeeding are different. Ask a doctor or nutritionist.

Does it tell me how much to eat to lose weight?

No. It shows the calories that keep your weight about the same. For a weight-loss or weight-gain plan, especially with a health condition, talk to a doctor or nutritionist.

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