Sex
Female
Male
Age (years)
Weight (kg)
Height (cm)
Usual activity
Mostly sitting
Light (some walking)
Moderate (on your feet, or exercise most days)
Very active
Pick two lighter days (not back to back)
Usual day
–
Lighter day
–
Weekly average
–
Estimate: Mifflin-St Jeor resting energy × an activity factor. Lighter day = 75% of the estimate, never below 1200 kcal (women) or 1500 kcal (men). Bodies differ by 10% or more, so treat every number as a starting point.