Daily calorie needs
An estimate of the energy you use in a day, based on your body and how active you are.
This is your daily need. It is not a target for losing or gaining weight.
Your daily need
An estimate for healthy adults, not medical advice. If you are pregnant, breastfeeding, under 18 or under medical care, ask a doctor.
How it is worked out
Resting energy is calculated with the Mifflin-St Jeor equation: 10 × weight in kg, plus 6.25 × height in cm, minus 5 × age in years, plus 5 for men or minus 161 for women. That figure is multiplied by an activity factor, from 1.2 for sedentary to 1.9 for extra active, and rounded to the nearest 10 kcal. The openplate app uses this equation with the lightly active factor, 1.375, which is selected by default here. DGE publishes only average energy values by age, sex and activity for a BMI of 22. This page uses the Mifflin-St Jeor equation with your own weight and height, like the app.
Source: Mifflin MD, St Jeor ST and others, A new predictive equation for resting energy expenditure in healthy individuals, American Journal of Clinical Nutrition, 1990.
What the number means
Resting energy, also called basal metabolic rate (BMR), is the energy your body uses lying still. Daily need, also called total daily energy expenditure (TDEE), adds the energy you spend on movement and exercise.
The result is an estimate for the average person with your values. Use it as a starting point. Compare it with what you actually eat and how your weight moves over two to three weeks.
Activity factors used
The resting figure is multiplied by the factor of the activity level you choose.
| Level | Factor |
|---|---|
| Sedentary: little or no exercise | 1.2 |
| Lightly active: exercise 1 to 3 times a week | 1.375 |
| Moderately active: exercise 3 to 5 times a week | 1.55 |
| Very active: exercise 6 to 7 times a week | 1.725 |
| Extra active: hard exercise every day or a physical job | 1.9 |
Worked example
How to work out your calorie needs, shown for one example person. The steps use the same equation as the calorie calculator above.
- Sex
- Female
- Age
- 35 years
- Weight
- 68 kg
- Height
- 168 cm
- Activity
- Lightly active: exercise 1 to 3 times a week
- Resting energy (Mifflin-St Jeor)
- 10 × 68 + 6.25 × 168 - 5 × 35 - 161 = 1,394 kcal
- Total energy: resting energy × activity factor
- 1,394 × 1.375 = 1,917 kcal
- Daily need, rounded to the nearest 10 kcal
- 1,920 kcal
Questions and answers
What is the difference between resting and daily calorie needs?
Resting energy is what your body uses at rest. Daily calorie needs also include the energy for movement and exercise, so they are always higher. The calculator shows both.
How accurate is this estimate?
It is an average from a formula, so it fits the typical person with your values. Your own needs can differ. Compare the figure with your food diary and with how your weight moves over two to three weeks.
How many calories should I eat to lose weight?
This page gives no weight target on purpose. The right amount depends on your health and your goals. Ask a doctor or a dietitian.
Why does another calculator show a different number?
Other calculators use other equations, such as Harris-Benedict, other activity factors or other rounding. This page uses the Mifflin-St Jeor equation and rounds to the nearest 10 kcal. A different number does not mean one of the calculators is wrong.
How can I keep track of what I eat?
openplate is an open-source food diary where you log what you eat.
Other calculators: BMI calculator, Protein needs calculator, Water needs calculator