Formula
Estimate BMR with the Mifflin–St Jeor equation and multiply by the activity factor; use 1.6 g/kg protein and 25% of calories from fat as starting points.
Health & Body · Tool 601 of 200,000
Calorie & Nutrition Needs Calculator
Enter your values for a transparent, reproducible calorie & nutrition needs calculator, with the formula and scope shown.
LiveScenario estimateLocal calculationUS · USD
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Live result
Estimated maintenance calories
2,556 kcal
For fat loss, try about 2,206 kcal initially and monitor the 2–4 week trend.
- Basal metabolic rate (BMR)
- 1,649 kcal
- Protein guideline
- 112 g
- Fat guideline
- 71 g
- Carbohydrate guideline
- 367 g
Reproducible, not guessed
How was this calculated?
Scope
For planning by healthy adults only. People who are pregnant, breastfeeding, under 18 or managing a health condition should consult a qualified professional.
Model context
localeen-UScountryUScurrencyUSDtimezoneAmerica/New_Yorkunit_systemimperialrules_versionus-2026.08source_languageen-US
Results are for first-pass estimates and scenario comparison. Important tax, employment, health and investment decisions should be verified against local official guidance or a qualified professional.