Free browser tool
Calorie needs calculator
Use this estimate as a starting point, then compare it with your real trend over several weeks.
Enter your values. Inputs never leave your browser.
How the estimate works
The calculator first estimates basal metabolic rate with the Mifflin-St Jeor equation. It then multiplies that value by an activity factor to estimate total daily energy expenditure.
Both the equation and the activity factor describe groups, not your exact metabolism. Daily movement, body composition, sleep, illness and measurement error can shift the real value.
Choosing an activity level
Choose the level that reflects most weeks rather than your most active day. A desk job with two workouts often still sits in the light or moderate range.
Treat exercise calories and the activity factor as alternative ways to model movement. Adding both without care can count the same activity twice.
Using the result
Keep the starting value stable for two to four weeks while observing average body weight, hunger, energy and training. Adjust gradually if the trend consistently differs from your goal.
Pregnancy, breastfeeding, growth, illness, eating disorders and high-performance sport need personalised professional guidance.
Frequently asked questions
Is the number my exact calorie requirement?
No. It is an equation-based estimate and should be checked against your real trend.
Does Nouravo save my inputs?
No. This web calculator runs locally in your browser.
How often should I recalculate?
Recalculate after a meaningful change in body weight, activity or life situation, not after every irregular day.
Method and sources
Content reviewed 15 July 2026. The calculation runs entirely in your browser; inputs are not sent to Nouravo.
- European Food Safety Authority: Dietary Reference ValuesEuropean reference framework for energy and nutrient values.