THE CALCULATOR BENCH / 02
Calorie intake calculator
Explore estimated maintenance calories using Mifflin–St Jeor, transparent activity factors and metric or imperial units.
01 / YOUR INPUTS
The initial values are an example. Change them to explore your own estimate. These inputs are not saved or sent to analytics.
02 / YOUR ESTIMATE
This is a starting estimate, not a measured requirement or a weight-loss target. Appetite, training, health and longer-term trends provide important context.
Explore balanced meal patterns ↗What the number means.
The Mifflin–St Jeor equation estimates resting energy expenditure: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 or −161. The original study used male and female groups; it does not directly model gender identity, hormone therapy or your body composition. “Show both” presents the two formula outputs, not a confidence interval.
We multiply that estimate by your selected activity factor. These conventional factors are rough modelling assumptions, not measurements or part of the original Mifflin study. Try adjacent factors to see how much this choice matters.
This version is for adults aged 20–78, and is not designed for pregnancy, breastfeeding, eating-disorder care, illness-related nutrition or elite-sport fuelling. A registered dietitian can help when your needs fall outside this general model.