BMR (Basal Metabolic Rate) is the calories your body burns at rest for basic functions.

TDEE (Total Daily Energy Expenditure) is your BMR plus calories burned through activity and digestion.

Calorie Calculator

Estimate your daily calorie needs to maintain your current weight, lose weight, or gain weight. This calculator uses the Mifflin-St Jeor equation, considered one of the most accurate for estimating Basal Metabolic Rate (BMR).

Age (Years)

Gender

Height (cm)

Weight (kg)

Activity Level

Activity Level Multipliers

These multipliers are used to adjust your Basal Metabolic Rate (BMR) based on your daily physical activity to estimate your Total Daily Energy Expenditure (TDEE).

Activity Level	Description	Multiplier
Sedentary	Little or no exercise, desk job	1.2
Lightly Active	Light exercise/sports 1-3 days/week	1.375
Moderately Active	Moderate exercise/sports 3-5 days/week	1.55
Very Active	Hard exercise/sports 6-7 days/week	1.725
Extra Active	Very hard exercise, physical job, or 2x training	1.9

About Calorie Calculator

Understanding your daily calorie needs is fundamental to managing your weight. Whether you aim to lose, maintain, or gain weight, knowing your Total Daily Energy Expenditure (TDEE) is the first step.

This calculator uses the Mifflin-St Jeor equation, which is widely recognized for its accuracy in estimating Basal Metabolic Rate (BMR), and then applies an activity multiplier to determine your TDEE.

What This Calculator Is Good For

Weight Loss: Determine a calorie deficit to safely and effectively lose weight.
Weight Gain: Calculate the caloric surplus needed to build muscle or gain mass.
Weight Maintenance: Find the right calorie intake to stay at your current weight.
Meal Planning: Use as a guide for designing your daily diet and nutrition plan.

Limitations & Considerations

Individual Variation: Calorie needs can vary based on genetics, hormones, and body composition.
Accuracy: Equations provide estimates; actual needs may differ slightly.
Medical Conditions: Not suitable for individuals with specific medical conditions or dietary restrictions. Consult a doctor or dietitian.
Exercise Intensity: Activity levels are broad categories; precise energy expenditure from exercise can vary.

Mifflin-St Jeor Equation

For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

TDEE (Total Daily Energy Expenditure):
TDEE = BMR × Activity Level Multiplier

Frequently Asked Questions

What is BMR? ▼

BMR stands for Basal Metabolic Rate, which is the number of calories your body burns at rest to maintain basic bodily functions like breathing, circulation, and cell production.

What is TDEE? ▼

TDEE stands for Total Daily Energy Expenditure. It's your BMR plus the calories you burn through physical activity, digestion, and other daily movements.

How many calories should I cut to lose weight? ▼

A common recommendation for sustainable weight loss is to create a deficit of 500 calories per day, which typically leads to losing about 1 pound per week.

Is the Mifflin-St Jeor equation accurate? ▼

The Mifflin-St Jeor equation is considered one of the most accurate predictive equations for BMR, often outperforming older formulas like the Harris-Benedict equation.

Can I use this calculator if I'm pregnant or breastfeeding? ▼

No, this calculator is not designed for pregnant or breastfeeding individuals, as their caloric needs are significantly different. Consult a healthcare professional for personalized advice.