Calorie Calculator Australia

Choose a scenario after estimating maintenance

This adult calculator first estimates resting energy using Mifflin–St Jeor and multiplies by the chosen activity factor. You can then keep maintenance, subtract an entered daily amount, or add an entered daily amount. It is a transparent scenario planner; it does not decide which intake is appropriate for you.

What changes the answer

Age, reference sex, height, weight and activity determine the maintenance estimate. Planning scenario selects the direction of your change. Daily adjustment is enabled only for add/subtract scenarios. Unlike the TDEE Calculator, the headline here can show your chosen scenario rather than maintenance alone.

Equations and units

BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age + 5 for the male equation, or −161 for the female equation. Maintenance = BMR × selected activity multiplier. Scenario = maintenance ± your entered kcal/day adjustment. Weekly scenario = unrounded daily scenario × 7. Display values round separately.

Use the controls in order

1. Enter adult body details in the shown units.
2. Choose the activity assumption that represents the whole usual day.
3. Read maintenance first. Choose add or subtract only if you have an adjustment you want to compare.
4. Enter that daily adjustment and compare the weekly scenario, without treating the model as a personal prescription.

Worked scenario

For a 35-year-old female reference, 165 cm, 70 kg and factor 1.55: BMR = 1,395.25 kcal/day; maintenance = 2,162.6375 kcal/day, displayed as 2,163. An illustrative subtraction of 400 gives 1,762.6375, displayed as 1,763 kcal/day and 12,338 kcal/week. Adding 250 instead gives 2,413 kcal/day. These arithmetic examples do not recommend those adjustments.

Maintenance estimate versus selected target

The maintenance tile stays visible when the headline changes to your scenario. A reduction or addition is entirely the amount you enter. The fixed −400/+250 comparison tiles are separate illustrations, not alternative validated prescriptions. Real energy needs can differ from this equation and activity assumption.

Avoid double counting activity

Do not add a whole exercise session again if it is already represented by the activity factor. Kilojoules are not kilocalories. Changing a planning scenario does not change the estimated BMR. Do not choose a large adjustment merely because the interface permits it.

Adult model and limits

The supported form range is age 18–100, height 100–250 cm and weight 25–350 kg. These input limits describe this interface, not validated suitability for every person within them. Pregnancy, breastfeeding, illness, growth, eating-disorder concerns, high-performance sport and individual treatment need another approach. A non-positive scenario is rejected; a positive result is not proof of nutritional adequacy.

Use the estimate as a labelled scenario

Keep the maintenance assumption and the chosen adjustment separate when saving or sharing a result. Use the maintenance-only TDEE tool when you do not need a target-planning workflow. Mifflin–St Jeor original equation describes the resting-energy prediction behind the calculation.

Calorie tracking guide

Use the calorie estimate as a planning number, then track in a way you can actually sustain.

• Tracking Calories Without ObsessingA practical way to use calorie targets without overcomplicating food.