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Daily Calorie Target Calculator

Basal Metabolic Rate
Gender = 1
Age =
Height =
Weight =
BMR =
Activity
Activity = 1.2
Maintenance Calories =
Weight Change
Weight Change = 0
Daily Caloric Target =

Help

Calculates daily calorie needs based on the Mifflin – St. Jeor formula. While no formula can exactly calculate daily caloric needs, and generally all formulas particularly underestimate for very active individuals, Mifflin – St. Jeor formula is considered more accurate than other methods.

Rows

- Gender: male or female
- Age: age in years
- Height: height in any available unit
- Weight: weight in any available unit.
- BMR: Basal Metabolic Rate or the estimated caloric intake if only resting in bed. Also known as Resting Metabolic Rate (RMR) and Resting Energy Expenditure (REE).
- Activity: the amount and type of exercise performed.
- Maintenance Calories: daily caloric burn with exercise to maintain your current weight.
- Weight Change: desired weight change. It is not recommended that you gain or lose more than 2 lbs or 1 kg per week. Consult a doctor.
- Daily Caloric Target: daily caloric target to gain, lose or maintain weight as desired.

Note 1

This formulas is only an estimate.

Note 2

As your weight changes, your caloric need will change. Make sure to recalculate.

Note 3

If you utilize an Apple Watch, Fitbit, or other exercise tracking device, you should choose to use BMR directly or a Daily Caloric Burn with Activity set to Little or No Exercise as a baseline for a calorie tracking application as appropriate. Additional calories to consume will be indicated by Apple Watch, Fitbit, or other tracking device.

Note 4

While many sources were used to create this template, [https://www.freedieting.com/calorie-needs | FreeDieting.com] was especially useful.

Example

Example 1

A 45 year old male weighs 187 pounds and is 6 feet tall. If he exercise every day, how many calories can he consume?
- Gender: Male
- Age: 45
- Height: 6ft
- Weight: 187lb
- Activity: Light Exercise Daily or Moderate Exercise
He can eat an estimated 2,745 calories per day to maintain his weight.

Example 2

The same male uses an Apple Watch, which will automatically add additional calories to his nutrition tracking app when he exercise. What baseline calories should he use?
- Activity: Little or No Exercise
He could assume 2,125 calories as a baseline in his nutrition tracking app.

Keywords

Gender
Age
Height
Weight
BMR
Activity
Maintenance Calories
Weight Change
Daily Caloric Target
-------------
Daily Caloric Needs
Daily Caloric Intake
Ideal Weight
Mifflin – St. Jeor
Resting Metabolic Rate (RMR)
Resting Energy Expenditure (REE).