How many calories do you need?
Use our free TDEE calculator to estimate the energy you use in a typical day. Get a starting point for understanding your needs—without signing up.
Transparent method, real limitations
Our default is based on the original Mifflin–St Jeor study: 10 × kg + 6.25 × cm − 5 × age, plus 5 for male or minus 161 for female. A 2005 systematic review supports it as a starting estimate among the equations evaluated, while noting individual and population limitations. It does not establish one best formula for everyone.
The alternative is revised Harris–Benedict (Roza and Shizgal, 1984). Male: 88.362 + 13.397 × kg + 4.799 × cm − 5.677 × age. Female: 447.593 + 9.247 × kg + 3.098 × cm − 4.330 × age. These coefficients are also documented in a resting-energy study in Korean adults. Both models predict resting energy, not your complete daily expenditure.
We use conventional approximation factors: mostly sitting 1.2, lightly active 1.375, moderately active 1.55, and very active 1.725. These are rough assumptions, not a measurement of your activity or metabolism.
Owen: male 879 + 10.2 × kg; female 795 + 7.18 × kg. See the original male study and a comparative study documenting both coefficients. Cunningham (1980): 500 + 22 × lean body mass in kg. We do not estimate lean mass from your appearance or total weight.
For context, the NIDDK Body Weight Planner is a different tool for adults and excludes pregnancy and breastfeeding. Our calculator uses the same eligibility exclusions, but is not the NIDDK model or endorsed by NIDDK.
This automated estimate is not a personal review by our nutritionist. Read our medical disclaimer before using nutrition guidance.
Calorie calculator questions
Why does the calorie number change with my goal?
Maintain shows your estimated maintenance calories. Deficit shows 10% below that estimate, and Surplus shows 10% above it, rounded to the nearest 10 kcal. The maintenance reference stays visible. The 10% adjustment is an illustration built into this calculator; a suitable personal target depends on your health and circumstances.
What is TDEE?
Total daily energy expenditure is the energy your body uses across a day, including resting functions, movement, and digesting food. This calculator estimates maintenance energy, not a weight-loss or weight-gain prescription.
Which calculation formulas are available?
We offer Mifflin–St Jeor, revised Harris–Benedict (1984), Owen (1986/1987), and Cunningham (1980). Cunningham additionally requires lean body mass from a reliable body-composition assessment. Other equations exist, but more options do not guarantee a better estimate.
Can I choose units separately for height and weight?
Yes. The unit selector beside Height lets you choose cm or feet / inches. Weight independently supports kg or lb, as does Cunningham’s lean-body-mass field. You can mix units. Switching converts only that measurement and clears the result. We normalize with 2.54 cm per inch and 0.45359237 kg per pound before calculation. Converted displays are rounded, so check them before recalculating.
Can children and teenagers use this page?
Yes, everyone can read the information. Entering an age under 18 shows healthy-habit resources instead of an adult calorie estimate and hides the adult measurement fields. Children and teenagers have growth-related nutrition needs; personal calorie planning needs age-appropriate methods and qualified professional guidance.
How is the estimate calculated?
Choose a resting-energy equation. Mifflin–St Jeor and revised Harris–Benedict use age, height, weight, and sex; Owen uses weight and sex; Cunningham uses lean body mass. Age and measurement guardrails still apply to all options. We multiply the resting estimate by a rough activity factor and round to the nearest 10 kcal. Changing the formula clears the previous result so you can recalculate.
Which calorie formula is most accurate?
There is no universally most accurate formula. A 2005 systematic review favored Mifflin–St Jeor among the resting-energy equations evaluated in healthy nonobese and obese adults, but noted individual errors and underrepresented age and ethnic groups. This supports our default, not a guarantee of accuracy for you or specific validation for Filipino adults. A clinician can assess whether indirect calorimetry is appropriate to measure resting energy; it still does not directly measure your full-day TDEE.
How accurate is a calorie calculator?
It is a starting estimate, not a measurement. Activity categories and prediction equations cannot fully capture body composition, medications, health conditions, or individual variation. The displayed input limits are validation guardrails, not proof that the equation is accurate for every person in those ranges.
Who should not use this calculator?
This tool is not for anyone under 18 or anyone pregnant or breastfeeding. If you have a medical condition, take medications that affect nutrition, or have an eating-disorder history, seek advice from your doctor or a Registered Nutritionist and Dietitian instead of treating the result as a calorie target.
Are my measurements saved?
No. Calculation happens in your browser, and the form does not send or save your measurements. They are not placed in a share link or automatically transferred to the questionnaire. The questionnaire is a separate flow where you choose what to submit.
Do I need an account or a paid meal plan?
No account or payment is needed for the calculator. If you want a nutritionist-made meal plan, you can start WellPlate’s free questionnaire and choose whether to order a paid personalized plan afterward.