Daily Caloric Expenditure

Determine your daily caloric expenditure with our calculator based on the Mifflin-St Jeor formula. Adjust your caloric intake according to your activity level. Fill in the fields below for an estimate.

Understanding your caloric needs is essential for effectively managing your weight, health, and well-being. This calculator provides you with an accurate estimate based on your level of physical activity.

1. Introduction

Caloric needs refer to the amount of energy your body requires to function correctly. Knowing this value helps you balance your daily caloric intake with your energy expenditure.

2. Basal Metabolic Rate (BMR)

BMR, or basal metabolism, is the energy expended by your body at rest to maintain vital functions such as breathing, digestion, and thermal regulation. Your age, gender, weight, and height influence this value.

2.1. The Mifflin-St Jeor Formula

The calculator uses the Mifflin-St Jeor formula to estimate BMR. It is recognized as one of the most accurate formulas for estimating resting caloric needs. The formula varies depending on gender:

  • Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
  • Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

3. Caloric Needs and Physical Activity

Physical activity increases your energy expenditure. Depending on the intensity of your exercises or daily routine, your needs may vary:

  • Light activity: Basic daily activities and some walking.
  • Moderate activity: Fast walking, intense household chores, etc.
  • Intense activity: Running, fast cycling, intense training.
  • Very intense activity: Athletes, very intense and prolonged workouts.

4. How to Use the Calculator

Enter your personal data, including your age, weight, height, and activity level. Once the information is entered, the calculator will provide an estimate of your caloric needs. This value will give you guidance to adjust your diet.

5. General Recommendations

Maintaining a balance between caloric intake and expenditure is crucial. If you're looking to lose weight, you should aim for a caloric deficit, and conversely, if you're looking to gain weight. However, for more personalized recommendations, we advise consulting a healthcare professional or nutritionist.

6. Calculator Limitations

This calculator provides a general estimate based on average data. It may not apply to:

  • People with specific medical conditions.
  • People following a specific diet for medical reasons.
  • People on medication affecting metabolism.


Knowing your caloric needs is a fundamental step towards better health management. Use this calculator as a reference tool, but remember to consult an expert for advice tailored to your situation.

See also

All Fitness Calculators
All Health Calculators