Mayo Clinic Calorie Calculator
Your Estimated Daily Needs
Calories per day to maintain weight
To lose 1 lb per week: 0 calories
How the Mayo Clinic Calorie Calculator Works
Understanding your daily energy expenditure is the cornerstone of effective weight management. This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate standard for estimating Basal Metabolic Rate (BMR). By combining your BMR with your daily physical activity level, we can determine the Total Daily Energy Expenditure (TDEE).
The Math Behind the Calculation
The calculation differs slightly based on biological sex due to variations in muscle mass and body composition:
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Once the BMR is established, it is multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active) to arrive at your final daily calorie requirement.
Practical Example
Consider a 40-year-old male who weighs 200 lbs and is 5'10" tall with a moderate activity level. First, we convert his weight to 90.7 kg and his height to 177.8 cm. His BMR would be roughly 1,858 calories. Multiplying this by a moderate activity factor (1.55) results in a maintenance requirement of approximately 2,880 calories per day.
Strategies for Weight Loss
The Mayo Clinic approach emphasizes long-term lifestyle changes rather than "crash dieting." To lose weight safely and sustainably:
- Caloric Deficit: Aim for a deficit of 500 to 750 calories per day to lose approximately 1 to 1.5 pounds per week.
- Nutrient Density: Focus on whole foods, including vegetables, fruits, whole grains, and lean proteins, which help you feel full on fewer calories.
- Physical Activity: Incorporate at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly, plus strength training.
Important Considerations
While this calculator provides a scientifically-backed estimate, it does not account for specific medical conditions, body fat percentage (which burns fewer calories than muscle), or hormonal variations. Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine.