Calorie Calculator Estimate your daily calories (TDEE) using the Mifflin–St Jeor equation. Metric Imperial Age (years) Sex Male Female Height (cm) Weight (kg) Your Activity Level Sedentary: Activities of daily living only (no purposeful exercise). Lightly Active: Includes walking ~2 miles or 4,000 steps per day. Moderately Active: Includes brisk walking, dancing, biking, or yoga 3–5 days/week. Very Active: Includes vigorous exercise (running, swimming, basketball, etc.) most days. Extra Active: Physical job or daily intense training/competitive sports. Height (ft / in) Weight (lb) Calculate Recalculate Your estimated daily calorie needs Based on Mifflin–St Jeor + activity factor. Maintenance (TDEE) — kcal/day Weight Loss (–500) — kcal/day Weight Gain (+500) — kcal/day Tip: Aim for slow, sustainable changes (250–500 kcal/day).