Calorie Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie needs using the Mifflin-St Jeor formula.

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1. Select your sex (male or female) for the BMR formula. 2. Enter your age, height, and current weight. 3. Choose your activity level from sedentary to extra active. 4. View your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). 5. Review calorie targets for weight loss, maintenance, and weight gain.

About This Tool

Understanding how many calories your body needs each day is the foundation of effective weight management. Our Calorie Calculator uses the Mifflin-St Jeor equation - widely regarded as the most accurate formula for estimating Basal Metabolic Rate (BMR) - and adjusts it based on your activity level to determine your Total Daily Energy Expenditure (TDEE).

Simply enter your age, sex, height, weight, and activity level to get a personalized estimate of your daily calorie needs. The calculator provides targets for weight maintenance, weight loss (moderate and aggressive), and weight gain, giving you a clear starting point for your nutrition planning.

Remember that calorie calculators provide estimates based on population averages. Individual metabolism varies based on genetics, body composition, hormonal factors, and more. Use these numbers as a starting point and adjust based on your real-world results over 2-4 weeks.

Formula / How It Works

Men BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. Women BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161. TDEE = BMR x activity multiplier.

Frequently Asked Questions

The Mifflin-St Jeor equation calculates BMR as follows - For men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161. This BMR is then multiplied by an activity factor to get your TDEE.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes your BMR plus calories burned through daily activities and exercise.
A safe and sustainable approach is to eat 500 calories below your TDEE, which typically results in about 1 pound (0.45 kg) of weight loss per week. Avoid dropping below 1,200 calories per day for women or 1,500 for men without medical supervision.
Calorie calculators provide estimates that are typically within 10% of actual needs for most people. The Mifflin-St Jeor formula is considered the most accurate among common equations. Use the result as a starting point and adjust based on your progress.
Sedentary means little or no exercise and a desk job. Lightly active means light exercise 1-3 days per week. Moderately active means moderate exercise 3-5 days. Very active means hard exercise 6-7 days. Extra active means very hard exercise plus a physical job.

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