Calorie Calculator
Calculate daily calorie needs by age, weight, and activity level.
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your body stats and activity level.
How Daily Calorie Needs Are Calculated
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to keep vital functions running — breathing, circulation, and cell repair. It is the floor of your energy needs. The Mifflin-St Jeor formula is considered one of the most accurate for estimating BMR in the general population.
How TDEE Is Calculated
TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor: sedentary (1.2), lightly active (1.375), moderately active (1.55), very active (1.725), and extra active (1.9). The result reflects total calories burned per day including exercise and daily movement.
Weight Loss and Gain Targets
To lose approximately 0.5 kg (1 lb) per week, subtract 500 kcal from your TDEE. To gain 0.5 kg per week, add 500 kcal. For best results, combine calorie targets with adequate protein intake and strength training. Always consult a healthcare professional before making significant dietary changes.
BMR (men) = 10×weight + 6.25×height − 5×age + 5 | BMR (women) = 10×weight + 6.25×height − 5×age − 161 | TDEE = BMR × activity multiplier TDEE Activity Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little exercise |
| Lightly active | 1.375 | Light exercise 1–3 days/week |
| Moderately active | 1.55 | Moderate exercise 3–5 days/week |
| Very active | 1.725 | Hard exercise 6–7 days/week |
| Extra active | 1.9 | Physical job or twice-daily training |
Frequently Asked Questions
How accurate is this calorie calculator?
The Mifflin-St Jeor formula is one of the most validated equations for estimating BMR and is accurate within about 10% for most adults. Individual results can vary based on muscle mass, medical conditions, and metabolic differences.
What is the difference between BMR and TDEE?
BMR is the calories your body needs at total rest. TDEE adds calories burned through daily activity and exercise on top of BMR. TDEE is the number you use when planning a diet.
How many calories should I eat to lose weight?
A common guideline is to eat 500 kcal below your TDEE each day, which creates roughly a 0.5 kg (1 lb) per week deficit. Avoid dropping below 1200 kcal for women or 1500 kcal for men without medical supervision.
Does activity level really change calorie needs that much?
Yes. For a person with a BMR of 1800 kcal, TDEE ranges from 2160 kcal (sedentary) to 3420 kcal (extra active) — a difference of over 1200 kcal per day depending on how active they are.
Should I eat my TDEE to maintain weight?
Yes. Eating roughly at your TDEE should maintain your current weight over time. If you consistently eat below it, you lose weight; above it, you gain weight. TDEE is an estimate, so adjust by 100–200 kcal if you are not seeing the expected results after 2–3 weeks.
What is the formula for the Calorie Calculator?
BMR for men = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. BMR for women = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161. TDEE = BMR × activity multiplier (1.2 to 1.9 depending on activity level).