Daily calorie requirement
Resting metabolic rate from Mifflin–St Jeor, multiplied by an activity factor. The equation is printed on the page so you can check it.
The equation
Men: RMR = 10×kg + 6.25×cm − 5×age + 5
Women: RMR = 10×kg + 6.25×cm − 5×age − 161
That gives resting metabolic rate — the energy your body uses doing nothing at all. Multiply by an activity factor for the daily requirement. A 70 kg, 165 cm, 30-year-old man: 10×70 + 6.25×165 − 5×30 + 5 = 1586 kcal at rest, and 2459 kcal at a moderate activity level.
Source: Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. “A new predictive equation for resting energy expenditure in healthy individuals.” Am J Clin Nutr 1990;51(2):241–247.
The five activity levels
| Level | Factor | What it actually means |
|---|---|---|
| Sedentary | × 1.2 | Desk job, car or metro commute, little deliberate exercise |
| Lightly active | × 1.375 | Some walking each day, light housework, 1–3 easy sessions a week |
| Moderately active | × 1.55 | Gym or sport 3–5 days a week, or a job on your feet all day |
| Very active | × 1.725 | Hard training 6–7 days a week, or physically demanding field work |
| Extremely active | × 1.9 | Physical job plus daily training — rare outside athletes and labourers |
Most people overestimate this. If you are unsure between two levels, the lower one is the safer assumption.
Men, age 30, 165 cm
| Weight | Sedentary | Lightly active | Moderately active | Very active | Extremely active |
|---|---|---|---|---|---|
| 45 kg | 1,600 | 1,840 | 2,070 | 2,310 | 2,540 |
| 50 kg | 1,660 | 1,910 | 2,150 | 2,390 | 2,630 |
| 55 kg | 1,720 | 1,970 | 2,230 | 2,480 | 2,730 |
| 60 kg | 1,780 | 2,040 | 2,300 | 2,560 | 2,820 |
| 65 kg | 1,840 | 2,110 | 2,380 | 2,650 | 2,920 |
| 70 kg | 1,900 | 2,180 | 2,460 | 2,740 | 3,010 |
| 75 kg | 1,960 | 2,250 | 2,540 | 2,820 | 3,110 |
| 80 kg | 2,020 | 2,320 | 2,610 | 2,910 | 3,200 |
| 85 kg | 2,080 | 2,390 | 2,690 | 3,000 | 3,300 |
| 90 kg | 2,140 | 2,460 | 2,770 | 3,080 | 3,390 |
| 95 kg | 2,200 | 2,520 | 2,850 | 3,170 | 3,490 |
Resting metabolic rate from the Mifflin–St Jeor equation, multiplied by the activity factor. Rounded to the nearest 10 kcal, because the equation is not precise enough to justify a final digit.
Women, age 30, 152 cm
| Weight | Sedentary | Lightly active | Moderately active | Very active | Extremely active |
|---|---|---|---|---|---|
| 45 kg | 1,310 | 1,500 | 1,690 | 1,880 | 2,070 |
| 50 kg | 1,370 | 1,570 | 1,770 | 1,960 | 2,160 |
| 55 kg | 1,430 | 1,630 | 1,840 | 2,050 | 2,260 |
| 60 kg | 1,490 | 1,700 | 1,920 | 2,140 | 2,350 |
| 65 kg | 1,550 | 1,770 | 2,000 | 2,220 | 2,450 |
| 70 kg | 1,610 | 1,840 | 2,080 | 2,310 | 2,540 |
| 75 kg | 1,670 | 1,910 | 2,150 | 2,400 | 2,640 |
| 80 kg | 1,730 | 1,980 | 2,230 | 2,480 | 2,730 |
| 85 kg | 1,790 | 2,050 | 2,310 | 2,570 | 2,830 |
| 90 kg | 1,850 | 2,120 | 2,390 | 2,650 | 2,920 |
| 95 kg | 1,910 | 2,180 | 2,460 | 2,740 | 3,020 |
Resting metabolic rate from the Mifflin–St Jeor equation, multiplied by the activity factor. Rounded to the nearest 10 kcal, because the equation is not precise enough to justify a final digit.
Questions
How many calories do I need per day?
It depends on your weight, height, age, sex and activity. The Mifflin–St Jeor equation estimates your resting metabolic rate, and multiplying that by an activity factor between 1.2 and 1.9 gives your daily requirement. A 70 kg, 165 cm, 30-year-old man has a resting rate near 1586 kcal and a moderately active requirement near 2459 kcal.
Which activity level should I choose?
Almost everyone overestimates. A desk job with a car or metro commute and a couple of gym sessions a week is 'lightly active', not 'moderately active'. If you are between two levels, pick the lower one — you can always adjust upward if your weight drifts down faster than intended.
Is Mifflin–St Jeor accurate for Indians?
It was derived from a predominantly American sample and validated widely since, and it is the equation most dietitians reach for. It typically lands within about 10% of measured resting metabolic rate for most people, which means your true requirement could be a couple of hundred calories either side of the figure shown. Use it as a starting point and let four weeks of real-world results correct it.
How many calories to lose weight?
Roughly 400–600 kcal below your maintenance figure gives about 0.5 kg a week, since a kilogram of fat stores around 7,700 kcal. Larger deficits cost you muscle and adherence. The safe weight loss guide works through the arithmetic.
Resting metabolic rate from the Mifflin–St Jeor equation; activity multipliers as used in standard dietetics practice. General information only — not medical advice. These calculators use published population formulas; they cannot account for your individual health. Consult a doctor before major diet or exercise changes. See data & method for every formula and citation used on this site.