Calorie Calculator

Calculate your daily calorie needs (TDEE) and BMR using the Mifflin-St Jeor equation - the gold standard for calorie estimation.

Maintenance Calories (TDEE)
calories per day to maintain weight
BMR: kcal/day
⬇ WEIGHT LOSS
Mild (−0.25 kg/week)
Normal (−0.5 kg/week)
Extreme (−1 kg/week)
⬆ WEIGHT GAIN
Mild (+0.25 kg/week)
Normal (+0.5 kg/week)

How Calorie Needs Are Calculated

Step 1: BMR (Basal Metabolic Rate)

BMR is the calories your body burns at complete rest - just to keep organs functioning.

Male: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Female: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Step 2: TDEE (Total Daily Energy Expenditure)

TDEE = BMR × Activity Factor. This accounts for calories burned through daily movement and exercise.

Step 3: Adjust for Goal

Lose Weight
TDEE − 500 = ~0.5 kg/week loss
Maintain
Eat at TDEE
Gain Weight
TDEE + 500 = ~0.5 kg/week gain

Activity Level Guide

1.2×
Sedentary
Desk job, no exercise
1.375×
Lightly Active
Walking, 1-3 workouts/week
1.55×
Moderately Active
3-5 workouts/week ← Most people
1.725×
Very Active
6-7 intense workouts/week
1.9×
Extra Active
Physical job + daily training

Quick Tip

A deficit of 500 kcal/day leads to roughly 0.5 kg (1 lb) of fat loss per week - a safe, sustainable rate.

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kg ↔ lbs, cm ↔ in

Disclaimer: This calculator is for informational purposes only and is not medical advice. Calorie needs vary based on individual factors not captured here. Consult a healthcare professional or registered dietitian for personalized guidance.