Calorie Needs Calculator
Mifflin-St Jeor equation with PAL factor – for men and women
Basis: Mifflin-St Jeor equation with PAL factorCalculated in your browser – your inputs are not transmitted and are kept on this device only if you choose
Sex
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The formula applies to adults aged 18 and over.
How active are you?
Seated work, little strenuous leisure activity, e.g. office, precision mechanics (PAL 1.4–1.5)
PAL levels of the German Nutrition Society (DGE); the calculator uses the lower bound of each range.
Your calorie needs
per day
2,492kcal
2,492Estimated with the Mifflin-St Jeor equation: BMR 1,780 kcal × PAL 1.4.
What your needs are made of
- BMR (at rest)1,780 kcal71%
- Activity712 kcal29%
Per day, depending on your goal
Lose
1,994kcal
−20% (assumption)
Maintain
2,492kcal
Gain
2,866kcal
+15% (assumption)
Estimate: resting energy expenditure using the Mifflin-St Jeor equation (Mifflin et al., American Journal of Clinical Nutrition 1990, 51: 241–247), total expenditure using the PAL levels of the German Nutrition Society (DGE). The −20% and +15% targets are assumptions, not a recommendation by a professional society. Metabolism, illnesses and medications can change your actual needs considerably. For nutritional medical advice, please consult a doctor or a registered dietitian.
How this was calculated
Continue with this requirement
Calculate macronutrients for 2,492 kcal
How long will losing weight take? (body data is carried over)
The values are not put into the link – they are only stored briefly in this browser tab.
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Understanding and using your calorie needs
BMR, PAL factor and individual differences
Your daily calorie needs are the amount of energy your body requires to maintain all its functions and support your physical activity. They consist of two components: your basal metabolic rate (BMR) and the activity expenditure caused by physical movement. Our calculator uses the Mifflin-St Jeor equation, developed in 1990, which is today regarded as the scientific gold standard for estimating basal metabolic rate.
The PAL factor (Physical Activity Level) states how much energy work and leisure add to your resting metabolic rate: resting rate × PAL = total expenditure. The German Nutrition Society (DGE) places office workers without strenuous leisure activity at PAL 1.4–1.5 and mostly walking and standing jobs such as sales or trades at 1.8–1.9. If you do 30–60 minutes of sport 4 to 5 times a week, add 0.3. The calculator uses the lower bound of each range.
For weight loss, current nutritional medicine recommends a moderate calorie deficit of 300–500 kcal per day. This corresponds to a theoretical weight loss of about 0.3–0.5 kg per week, which is considered sustainable and healthy. Larger deficits speed up short-term weight loss but increase the risk of muscle loss, nutrient deficiencies and the yo-yo effect after the diet ends. For building muscle mass, a slight calorie surplus of 200–300 kcal above total energy expenditure is recommended.
Keep in mind that individual factors influence calorie needs that no formula can fully capture: thyroid function, genetic predisposition, sleep quality, hormonal changes (e.g. menopause) and certain medications. A practical method is therefore self-calibration: track your actual calorie intake for two to three weeks and observe changes in your weight. On this basis, you can determine your personal maintenance calories empirically.
PAL values according to the DGE
Physical activity and PAL value (German Nutrition Society)
- PAL 1.2–1.3
- Exclusively seated or lying lifestyle, e.g. frail, bedridden people.
- PAL 1.4–1.5
- Exclusively seated work, little or no strenuous leisure activity, e.g. office workers.
- PAL 1.6–1.7
- Seated, at times also walking and standing, e.g. lab technicians, students, assembly-line work.
- PAL 1.8–1.9
- Mostly walking and standing work, e.g. sales, waiting staff, trades.
- PAL 2.0–2.4
- Physically demanding work or very active leisure, e.g. construction, farming, competitive sport.
- +0.3 for sport
- Sport or strenuous leisure 4 to 5 times a week, 30–60 minutes each.
Calculation examples
- BMR
- 1,780 kcal
- PAL (1.6–1.7, lower bound)
- × 1.6
- TDEE
- 2,848 kcal
- Weight loss (–500 kcal)
- 2,348 kcal
- BMR
- 1,399 kcal
- PAL (1.4–1.5, lower bound)
- × 1.4
- TDEE
- 1,959 kcal
- Weight loss (–400 kcal)
- 1,559 kcal
Frequently asked questions about the calorie needs calculator
BMR, PAL factor and practical tips
What is the difference between BMR and TDEE?
Your basal metabolic rate (BMR) is the amount of energy your body needs at complete rest for vital functions such as heartbeat, breathing and body temperature. Your total daily energy expenditure (TDEE) additionally accounts for your physical activity. It results from multiplying your BMR by the PAL factor (Physical Activity Level). Someone who exercises a lot has a considerably higher TDEE than someone with a sedentary job.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation (1990) is the method most commonly used today and recommended by the American Dietetic Association for estimating basal metabolic rate. For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. For women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161. It is considered more accurate than the older Harris-Benedict equation, especially for overweight individuals.
Which PAL factor should I choose?
According to the German Nutrition Society: PAL 1.4–1.5 for exclusively seated work without strenuous leisure (e.g. office), 1.6–1.7 for seated work with occasional walking and standing (e.g. lab, students), 1.8–1.9 for mostly walking and standing work (e.g. sales, trades), 2.0–2.4 for physically demanding work. If you do 30–60 minutes of sport 4 to 5 times a week, add 0.3.
How many calories do I need to lose weight?
To lose one kilogram of body fat, a calorie deficit of about 7,000–7,700 kcal is required. A moderate daily calorie deficit of 300–500 kcal leads to a weight loss of about 0.3–0.5 kg per week. Extreme deficits (over 1,000 kcal/day) are not medically advisable and often lead to muscle loss. The safe approach: calculate your TDEE, subtract 300–500 kcal as your daily calorie target, and make sure to get enough protein and nutrients.
Why does my actual calorie need differ from the calculator?
Formula-based estimates are typically within 10–15% of actual needs. Deviations arise from individual metabolic differences, hormone status, muscle mass, sleep quality, illnesses and medications. A more precise measurement is provided by indirect calorimetry in a clinical setting. As a practical tip: track your calorie intake for 2 weeks and observe changes in your weight to calibrate your personal needs.