Calorie Needs Calculator
Estimate your BMR, maintenance calories and goal target using the Mifflin-St Jeor equation
Hit Calculate to see your result
Choose a goal and calculate
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Track body weight and energy for 2–3 weeks, then adjust gradually if your real-world trend differs.
Your plan appears after calculation
Test another activity level and calorie adjustment without changing your main result.
Calculate your baseline first
It estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, then multiplies BMR by your selected activity factor to estimate total daily energy expenditure (TDEE). Your chosen goal adjustment is added to or subtracted from TDEE.
Choose the level that reflects your typical week, not your best week. Sedentary means little structured exercise; light is roughly 1–3 training days; moderate is 3–5; very active is 6–7; extra active suits hard training plus a physically demanding job.
No equation can measure your exact needs without clinical testing. Use this result as a starting estimate and compare it with your real-world trend. Large deficits, intakes below BMR, or persistent fatigue warrant guidance from a qualified healthcare professional or registered dietitian.
Results are estimates generated locally in your browser with the Mifflin-St Jeor equation and standard activity multipliers. They are for informational purposes only, not medical or dietary advice. This tool is not intended for pregnancy, breastfeeding, eating-disorder treatment, or clinical nutrition planning. Users under 18 should seek age-appropriate professional guidance. VisionVix accepts no liability for decisions based on this output.
