Daily calorie needs
Estimate your basal metabolic rate and daily calories for your activity level.
How it works
Mifflin–St Jeor: 10 × weight + 6.25 × height − 5 × age + 5 (male) or − 161 (female), times your activity factor. An estimate for adults.
Results are for guidance only and do not replace professional advice.
Worked example
With the default values:
- SexMale
- Age30
- Weight (kg)70
- Height (cm)175
- ActivityModerate (3–5 days/wk)
you get:
- Daily calories2,556 kcal
- Basal metabolic rate1,649 kcal
- To lose ~0.5 kg/week2,056 kcal
- To gain ~0.5 kg/week3,056 kcal
Frequently asked questions
How does the “Daily calorie needs” tool work?
Mifflin–St Jeor: 10 × weight + 6.25 × height − 5 × age + 5 (male) or − 161 (female), times your activity factor. An estimate for adults.
What do I need to enter?
Just fill in: sex, age, weight, height, activity. The result updates as you type.
Can you give an example?
Sex: Male; Age: 30; Weight (kg): 70; Height (cm): 175; Activity: Moderate (3–5 days/wk) → Daily calories: 2,556 kcal; Basal metabolic rate: 1,649 kcal.
Is this calculator free, and is my data private?
Yes. HOD Calc is completely free with no sign-up. The calculation runs in your browser: nothing you type is sent or stored.