Free calorie calculator
How many calories do I need a day?
Enter your details to get a daily calorie reference. It uses the Mifflin–St Jeor equation and an activity level, the same method as the Mealglance app.
How this calorie calculator works
The calculator first finds your resting energy use (BMR) with the Mifflin–St Jeor equation, which is the most widely used formula for adults:
Female: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Male: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
It then multiplies BMR by an activity factor to find maintenance calories, the energy you use on a usual day. To lose or gain weight gently, it moves the number by 250 kcal a day. The result is rounded to the nearest 50 kcal and never goes below 1,200 kcal (1,500 kcal with a male estimate).
Activity levels
| Level | A usual week | Factor |
|---|---|---|
| Mostly sitting | Desk work, little exercise | 1.2 |
| Lightly active | On your feet some of the day, or exercise 1–3 days | 1.375 |
| Active | On your feet most of the day, or exercise 3–5 days | 1.55 |
| Very active | Physical work, or hard exercise 6–7 days | 1.725 |
Use the number as a reference, not a rule
Any formula is an estimate. Your weight trend over a few weeks tells you more than a single day. Mealglance shows your daily average and your weight side by side, so you can adjust the reference when the trend says so.
FAQ
Calorie calculator questions
How many calories should I eat to lose weight?
A gentle start is about 250 kcal a day below your maintenance number. Choose Lose in the calculator to see it. A slower pace is easier to keep, and the result never goes below 1,200 kcal (1,500 kcal with a male estimate).
Is the Mifflin–St Jeor equation accurate?
It is the most widely used equation for adults, but any formula can be off for one person by a few hundred calories. Track your intake and your weight for two or three weeks, then adjust.
Why does my activity level change the result so much?
Most of the energy you use comes from your resting body and your daily movement. The activity factor scales the whole number, so pick the level that matches a usual week, not your best week.
Can I use this calculator if I am pregnant or under 18?
No. The calculator is for adults aged 18 and older and is not meant for pregnancy, breastfeeding or medical conditions. Ask your care team about your needs.
Know your number. Now see your day.
Mealglance turns your reference into a clear daily view. Snap a meal and see what is left.
