Calorie Calculator

Calculate your daily calorie needs (TDEE) and get intake recommendations for weight loss, maintenance, or gain.

Unit System

Imperial Metric

Age

Gender

Male Female

Height (feet)

Height (inches)

Weight (lbs)

Height (cm)

Weight (kg)

Activity Level

Your Daily Calorie Needs

About the Calorie Calculator

This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for most people.

How to Use

Enter your age, gender, height, and weight.
Select your activity level from the dropdown.
Click Calculate Calories.
See your BMR, TDEE, and calorie targets for weight loss or gain.

How It Works

Mifflin-St Jeor BMR:

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

TDEE = BMR × Activity Multiplier (1.2 to 1.9)

Example

Male, 30 years old, 175 cm, 75 kg, moderately active:
BMR = 10×75 + 6.25×175 − 5×30 + 5 = 1,756 cal/day
TDEE = 1,756 × 1.55 = 2,722 cal/day

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for the calories you burn through physical activity.

A deficit of 500 calories per day below your TDEE typically results in about 0.5 kg (1 lb) of fat loss per week. This is shown as the "Mild Weight Loss" figure in the results. Avoid going below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.

These are estimates. Individual metabolism can vary by 10–15% from the formula's prediction due to genetics, health conditions, and other factors. Use the results as a starting point and adjust based on real-world results.