Sex

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cm
yrs

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

2,492

Estimated 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
BMR = 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780 kcal
TDEE = 1,780 × 1.4 = 2,492 kcal

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.

Calorie Needs Calculator by Rechnerzentrale(opens in a new tab)