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Qivora

Health & Fitness

Calorie Calculator

Estimate maintenance, deficit and surplus calories from age, sex, height, weight and activity level using Mifflin-St Jeor or Harris-Benedict. These are rough estimates only — not medical or nutrition advice.

Mifflin-St Jeor is preferred for most adults

Enter age, height, weight and activity to estimate calories.
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Frequently asked questions

Which formula should I use?

Mifflin-St Jeor is the default and is generally preferred for modern adult estimates. Harris-Benedict (revised 1984) is an older alternative. Both give approximate resting energy needs before activity is applied.

What do maintenance, deficit and surplus mean?

Maintenance (TDEE) is an estimate of calories to hold weight steady. Deficit subtracts about 500 kcal/day (often used as a gradual loss pace). Surplus adds about 500 kcal/day for gradual gain. Individual needs vary.

Is this medical advice?

No. These numbers are rough estimates only. Qivora does not provide medical advice. Talk to a clinician or registered dietitian about nutrition, weight or health concerns.