Calculator
Calorie needs and intake comparison
This is an energy comparison, not a diet generator. It compares entered food energy with illustrative maintenance expenditure. Automatic goal adjustments have been removed: a positive or negative difference does not establish a safe surplus, deficit or expected rate of weight change.
Calculator
Enter data
Applicability, equation variant, weight, height and age; PAL and intake where relevant. Fields marked with an asterisk are required.
How to use the calculator
- Confirm applicability. Illness, pregnancy, breastfeeding and eating disorders require individual assessment.
- Enter the data. Do not use the result as a minimum intake or weight-change recommendation; discuss your needs with a dietitian.
Calculation details
Formula and calculation method
REE = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (male term) or −161 (female term). TDEE = REE × assumed PAL. Comparison difference = entered intake − TDEE.
Worked example
For 60 kg, 165 cm, age 30 and the female equation term, REE is 1,320.25 kcal/day. PAL 1.6 gives 2,112.4 kcal/day; rounding the display does not imply biological precision.
Limitations
- No diagnosis or safe-intake threshold is provided. Body composition, medication and individual differences are not modelled; input bounds are product limits, not health norms.
- Not for children, pregnancy, breastfeeding, illness or eating disorders. Sex terms reproduce the research equation; they do not assess gender identity.
- PAL is an assumption; scenario tables are not confidence intervals. This tool has not undergone individual clinical validation.
Sources
- Mifflin et al. — resting energy expenditure equation
- Polish National Centre for Nutrition Education — energy and PAL
- NIDDK — adult scope, pregnancy and breastfeeding exclusions
Engine version: 2.0 (2026-09-22) · Last reviewed: 22 September 2026
Frequently asked questions
Is resting energy a minimum food intake?
No. Resting expenditure is not a standalone intake standard. Full-day needs and dietary safety require a broader assessment.
Why is the weight-loss adjustment gone?
Changing one number does not create a safe plan. This tool shows a comparison and leaves target-setting to individual assessment.