Daily Calorie Requirement Calculator
Estimate your BMR, maintenance, weight loss and weight gain calories.
Last updated 10/08/2026
Calculator
Daily Calorie Requirement Calculator inputs
Enter your age.
Stored only in this browser — never uploaded, no account required.
Manage My Service DetailsHow this works
What it means
Your estimated daily calorie needs — at rest (BMR), at your current activity level (Maintenance), and adjusted for a gradual weight loss or gain.
How it’s calculated
BMR uses the Mifflin-St Jeor equation, a well-established civilian formula. Maintenance calories multiply BMR by a standard activity-level factor. Weight Loss/Gain apply a commonly-cited ±500 kcal/day adjustment (≈0.5 kg/week).
Common Defence use cases
Setting a daily calorie target for weight management, and understanding how activity level changes your calorie needs.
Formula
BMR (male) = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
BMR (female) = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
Maintenance = BMR × Activity Multiplier
Weight Loss = Maintenance − 500 kcal, Weight Gain = Maintenance + 500 kcalAssumptions
- This is an estimate only, not medical advice — individual metabolism varies. Consult a qualified nutritionist or medical professional for a personalised plan.
- Uses the Mifflin-St Jeor equation — a well-established, widely-used civilian formula, not a Defence-specific or government standard.
- The ±500 kcal/day weight loss/gain adjustment is a commonly-cited civilian nutrition guideline (≈0.5 kg/week), not an official rule — actual results vary by individual.
- Height can be entered in centimetres or feet/inches — enter one or the other, not both.
Example calculations
Male, 30, 175 cm, 70 kg, Moderate activity
BMR ≈1,649 kcal — Maintenance ≈2,556 kcal — Loss ≈2,056 kcal — Gain ≈3,056 kcal
Female, 28, 165 cm, 60 kg, Light activity
BMR ≈1,330 kcal — Maintenance ≈1,829 kcal — Loss ≈1,329 kcal — Gain ≈2,329 kcal