Daily Calorie Target Calculator
Basal Metabolic Rate
Gender = 1
Activity = 1.2
Maintenance Calories =
Weight Change = 0
Daily Caloric Target =
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.
- 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.
This formulas is only an estimate.
As your weight changes, your caloric need will change. Make sure to recalculate.
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.
While many sources were used to create this template, [https://www.freedieting.com/calorie-needs | FreeDieting.com] was especially useful.
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.
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.
Daily Caloric Target
Daily Caloric Needs
Daily Caloric Intake
Mifflin – St. Jeor
Resting Metabolic Rate (RMR)
Resting Energy Expenditure (REE).