By Zencalcy Editorial TeamLast reviewed About us
This is a stripped-back calorie calculator for people who want a quick daily target without extra options. It estimates BMR with the Mifflin-St Jeor equation, applies an activity multiplier and rounds the result to the nearest ten calories. The rounding keeps the number practical without pretending to a precision the formula cannot deliver.
A quick maintenance calorie estimate rounded to the nearest ten.
BMR = 10w + 6.25h - 5a + 5 (men) or - 161 (women) Intake = round(BMR x activity / 10) x 10
The underlying estimate is the same Mifflin-St Jeor and activity-multiplier approach used by the fuller maintenance calculator. Rounding to the nearest ten is for convenience; it does not improve the accuracy of the prediction.
| Symbol | Meaning |
|---|---|
| BMR | Basal metabolic rate in kilocalories per day. |
| activity | Multiplier from 1.2 for sedentary to 1.9 for extra active. |
| intake | Rounded daily calorie estimate for stable weight. |
BMR = 800 + 1125 - 150 + 5 = 1780 kcal. At the sedentary multiplier of 1.2, maintenance is 1780 x 1.2 = 2136 kcal, which rounds to 2140 kcal per day. A 60 kg woman at 165 cm and 30 years with moderate activity would get 1320.25 x 1.55 = 2046.39, rounded to 2050 kcal.
A single calorie target is attractive because it is easy to follow, but the body does not reset to the same expenditure every day. Step counts, training intensity, sleep, stress and food choices all move energy use, and the calculator's activity multiplier is only a broad average. The rounded result is best treated as a weekly anchor. Hit it on most days, allow normal variation around it, and judge the plan by the direction of your weight over several weeks. If you are maintaining on the number, it is a good estimate for you even if a different equation would have produced a different figure. If your weight is drifting, change the target by a small amount and observe again. That feedback process is more valuable than chasing a more elaborate formula.
Continue with the BMR Calculator (Mifflin-St Jeor), Harris-Benedict Calculator, or the Katch-McArdle Calculator — or browse more dietary tools and all health calculators.
Also see the Calorie Calculator, TDEE Calculator and the Macro Calculator.
Calorie predictions are estimates with a margin of error far larger than a single calorie. Rounding to ten keeps the target easy to use and avoids implying false precision.
Energy and nutrient estimates are population guidance, not personal prescriptions. Actual needs vary with body composition, medical conditions, medication, pregnancy and activity. Values are rounded and should be discussed with a registered dietitian or clinician when used to plan treatment.
Reference material used to build and check this calculator:
Last reviewed: September 2026. See how we build and check every tool on the about page.
Content updated: September 2026