Calorie Calculator
Calculate BMR and TDEE with the Mifflin-St Jeor formula. Find target calories for weight loss, maintenance, or gain.
Basal Metabolic Rate (BMR)
Daily Calorie Needs (TDEE)
Target Calories by Goal
Weight Loss
1,656
−500 kcal
Maintain
2,156
±0 kcal
Weight Gain
2,656
+500 kcal
Results are estimates only and not a substitute for medical or nutritional advice.
How to Use
Enter your details
Input your gender, age, height, and weight. Default values are pre-filled — just change the ones that differ.
Select your activity level
Choose the option that best matches your typical weekly activity. When in doubt, start with 'Light exercise' and adjust based on your results.
View your results
Your BMR and daily calorie needs (TDEE) are calculated instantly. Use the target section to see recommended calories for weight loss, maintenance, or gain.
FAQ
BMR is the number of calories your body burns at complete rest — just to keep you alive. It accounts for breathing, circulation, cell production, and other basic functions, and is determined by your weight, height, age, and sex.
Developed in 1990, the Mifflin-St Jeor equation is considered the most accurate BMR formula for most people. It calculates: Male: 10×weight + 6.25×height − 5×age + 5; Female: 10×weight + 6.25×height − 5×age − 161.
Choose 'Sedentary' for desk jobs with no exercise, 'Light exercise' for 1–3 days of exercise per week, and 'Moderate exercise' for 3–5 days. Track your actual weight over 1–2 weeks and adjust if needed.
The results are estimates based on population averages. Individual factors such as body composition, genetics, and health conditions affect actual calorie needs. This tool is not a substitute for medical or nutritional advice.
A deficit of 500 kcal per day typically leads to about 0.5 kg (1 lb) of weight loss per week, which is generally considered a sustainable rate. Avoid extreme deficits as they can lower your metabolism over time.