BMR & Daily Calorie Calculator
From weight, height, age, sex and activity, see roughly how many calories your body needs each day. Uses the Mifflin-St Jeor formula.
Quick answer
70 kg, 170 cm, 30 years, male, light exercise: about 2,224 kcal.
How it is calculated
- BMR (calories at rest) = 10 × weight + 6.25 × height − 5 × age + 5 (male) or − 161 (female).
- 10 × 70 + 6.25 × 170 − 5 × 30 + 5 = 1,617.5.
- Daily calories = BMR × activity factor (light exercise 1.375).
Worked example
A 30-year-old man, 70 kg, 170 cm, doing light exercise has a BMR of 1,618 kcal and needs about 2,224 kcal a day.
| Weight | 70 kg |
| Height | 170 cm |
| Age | 30 years |
| Sex | Male |
| Activity | Light exercise |
| Daily calories | 2,224 kcal |
| BMR | 1,618 kcal |
Formula
Mifflin–St Jeor
bm = 10×Wk+6.25×Hc-5×Ag+Sx Daily calories = bm×Ac BMR = bm
Good to know
- This is an estimate; real needs vary from person to person.
- Talk to a doctor or dietitian before big diet changes.
Questions people ask
What is BMR?
The calories your body needs each day at rest just to stay alive.
Why Mifflin-St Jeor?
It is the most widely used and reliable estimating formula today.
How do I choose the activity factor?
Desk job 1.2, light exercise 1.375, moderate 1.55, heavy 1.725.
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Updated 13 Nov 2026 · Desktop N Calculator v1.2.0