How to use the target calorie calculator
Prepare the values for this calculation
Calculate an adult maintenance estimate and apply your own daily energy adjustment to compare calorie budgets. Use the formula below to check that it answers your question. Read the input units before transferring figures from a statement, measurement or dataset.
Enter and check each input
- Sex used by equation: choose Male, Female. Match this selection to the data you enter.
- Age (years): enter a value at least 19 and no more than 120. Use the unit named in the label or selected above. Do not leave this required field blank.
- Weight (kg): enter a value at least 20 and no more than 400. Use the unit named in the label or selected above. Do not leave this required field blank.
- Height (cm): enter a value at least 80 and no more than 250. Use the unit named in the label or selected above. Do not leave this required field blank.
- Activity multiplier: enter a value at least 1 and no more than 3. Use the unit named in the label or selected above. Do not leave this required field blank.
- Daily adjustment (+ surplus / − deficit, kcal): enter a value at least -2000 and no more than 2000. Use the unit named in the label or selected above. Do not leave this required field blank.
The input table gives a complete example. Keep units and time periods consistent across related fields.
Calculate and resolve any input error
Choose Calculate after entering the values. Changes also update the answer after a short pause. If an error appears, follow its message, correct the field and calculate again. Reset restores the example values.
Interpret the answer
Check Adjusted daily energy budget first. With the unchanged example inputs, it is 2,594 kcal/day. Compare the additional metrics with the primary result; each has its own label and unit.
Compare and keep a useful result
For a controlled comparison, keep every other example input unchanged and change Age (years) from 35 to 38.5. The resulting Adjusted daily energy budget is 2,567 kcal/day. This illustrates the equation’s response to that input, rather than a forecast of real events.
Read the chart’s axis labels and data table. A scenario curve changes one stated input while holding the others fixed; it does not add external observations. Use Download graph to save an available chart as a PNG.
Use Copy result or Download CSV to keep the answer. Share tool shares the page address without placing your input values in the URL. Recheck inputs and assumptions before using the result for a decision.
Target Calorie Calculator formula
Male BMR=10W+6.25H−5A+5; female BMR=10W+6.25H−5A−161; daily estimate=BMR×activity multiplier. Adjusted budget = maintenance estimate + entered adjustment.
Inputs and units
| Input | Format / range | Example |
|---|---|---|
| Sex used by equation | Select an option | Male |
| Age (years) | minimum 19; maximum 120 | 35 |
| Weight (kg) | minimum 20; maximum 400 | 75 |
| Height (cm) | minimum 80; maximum 250 | 175 |
| Activity multiplier | minimum 1; maximum 3 | 1.55 |
| Daily adjustment (+ surplus / − deficit, kcal) | minimum -2000; maximum 2000 | 0 |
Worked example
Using the example inputs above, the adjusted daily energy budget is 2,594 kcal/day.
- Adjusted daily energy budget
- 2,594 kcal/day
- Resting energy estimate
- 1,674 kcal/day
- Daily maintenance estimate
- 2,594 kcal/day
Results and assumptions
Mifflin–St Jeor is an adult population equation, not a metabolic measurement. Activity factors and adjustments are user assumptions. It is not intended to prescribe intake for children, pregnancy or clinical conditions.
Fix an input or unexpected result
Age (years) is required. Enter age (years) using the format and bounds in the input table. Zero and an empty field are different: use zero only if it is allowed and represents your data.
If your answer differs from the example, choose Reset and compare every field, including selected units and options. Check percentage versus decimal entry and whether values describe the same period. Round only the final displayed answer when reproducing the formula.
If a discrepancy remains, report the calculator issue with the page address, non-sensitive example inputs, actual result, expected result and a reference for your calculation.