Estimate how many calories you burn each day
Get a resting and daily calorie-burn estimate from body stats and activity level — and know how far to trust it.
Tools used in this guide
The job
You want a rough number for how much energy your body uses in a day — before deciding how much to eat or how hard to train. The calculator applies the Mifflin–St Jeor equation to your sex, age, height, and weight for resting burn, then multiplies by your typical activity.
How to do it
Enter your stats — for metric use centimeters and kilograms, for imperial feet/inches and pounds. Be honest about activity: most people with a desk job who walk a little are “sedentary”. Exercise added on top of a sedentary base is usually counted separately.
Worked example
A 30-year-old man at 170 cm and 65 kg gets a resting estimate of about 1,570 kcal/day. At a sedentary level that becomes roughly 1,880 kcal — eating near that should hold weight; eating consistently under it should reduce it.
Limits
The formula is a population average; the same stats can differ by about ±10% between people, and real burn drifts with stress, sleep, and hormones. The only reliable check is your weight trend over two or three weeks. Not for children, pregnancy, or medical conditions, and not medical advice — ask a professional about diet or treatment decisions.