Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, with targets for weight loss, maintenance, and gain.
Your details
BMR
—
kcal/day at rest
TDEE (Maintenance)
—
kcal/day with activity
Daily calorie targets by goal
Extreme weight loss
−1000 kcal/day · ~1 kg/week
—
Moderate weight loss
−500 kcal/day · ~0.5 kg/week
—
Maintain weight
Your TDEE
—
Moderate weight gain
+500 kcal/day · ~0.5 kg/week
—
How Your Calorie Needs are Calculated
This tool uses the Mifflin-St Jeor equation (1990), the most validated formula for estimating BMR in modern research.
Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Your BMR is then multiplied by an activity factor (1.2 to 1.9) to get your TDEE — the total calories you burn each day.
Using Your Results
Track your actual intake and weight for 2–4 weeks. If your weight is not changing as expected, adjust your target by 100–200 kcal and reassess. The formula is an estimate; real-world data is always more reliable over time.
Frequently Asked Questions
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at rest — breathing, circulation, cell production, and temperature regulation.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn per day, including physical activity.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for most people. Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161.
A deficit of 500 kcal/day typically leads to roughly 0.5 kg (1 lb) of weight loss per week. A deficit of 1000 kcal/day is considered aggressive. It is generally not recommended to eat below 1200 kcal/day (women) or 1500 kcal/day (men).
These formulas provide estimates. Individual metabolism varies based on genetics, hormones, and body composition. Use the result as a starting point and adjust based on real-world results over 2–4 weeks.