Calorie calculator
Daily needs = BMR × physical activity level. A 30-year-old woman, 1.70 m and 65 kg, with a mostly seated lifestyle needs about 1,960 to 2,370 kcal a day.
- Checked on thousands of cases
- Sources: Mifflin et al. (1990), FAO/WHO/UNU (2001)
- Updated November 2, 2026
Activity level
Sedentary or light lifestyle: mostly seated, little exercise (PAL 1.40–1.69).
Daily calorie needs
8,260 kJ – 9,970 kJ
- Light1,970 – 2,380
- Active2,400 – 2,810
- Vigorous2,820 – 3,380
- At rest (BMR): 1,410 kcal/day
An estimate for healthy adults to keep a stable weight. Not suitable during pregnancy or breastfeeding, or in case of illness.
How it works
Formula: Daily needs = BMR × PAL
The calculator first estimates your resting energy with the Mifflin-St Jeor equation, then multiplies it by a physical activity level (PAL). The levels come from the FAO/WHO/UNU 2001 report on human energy requirements: 1.40–1.69 for a sedentary or light lifestyle, 1.70–1.99 for an active or moderately active one and 2.00–2.40 for a vigorous one; values above 2.40 are difficult to keep up over time. Each lifestyle covers a range, so the result is a range too. These are needs to keep a stable weight: they are not a diet plan.
Daily needs at age 30, 5′ 7″, 145 lb (kcal/day)
| Lifestyle | PAL | Woman | Man |
|---|---|---|---|
| Light | 1.40–1.69 | 1,970 – 2,380 | 2,210 – 2,660 |
| Active | 1.70–1.99 | 2,400 – 2,810 | 2,680 – 3,140 |
| Vigorous | 2.00–2.40 | 2,820 – 3,380 | 3,150 – 3,780 |
Frequently asked questions
How many calories do I need a day?
It depends on your size, age, sex and activity. Multiply your BMR by 1.40–1.69 if you are mostly seated, 1.70–1.99 if you are moderately active and 2.00–2.40 if you are very active.
Which activity level should I choose?
Sedentary or light: a desk job with little exercise. Active: for example a desk job plus about an hour of moderate exercise every day, or a job on your feet. Vigorous: heavy physical work or several hours of intense training a day.
How do I lose weight with this result?
Eating less than your needs leads to weight loss over time, but the right amount depends on your situation. Ask a doctor or dietitian before following a restrictive diet.