Calorie Calculator
Estimate your daily calorie needs (BMR and TDEE) using the Mifflin-St Jeor formula.
This is an estimate based on the Mifflin-St Jeor formula — a well-established method, but individual metabolism varies. Not medical advice.
How to Estimate Your Daily Calorie Needs
- Choose Metric or Imperial units using the toggle pills.
- Enter your age, sex, height, and weight.
- Select your activity level from the dropdown, ranging from sedentary to extremely active.
- Click "Calculate" to see your BMR, maintenance calories (TDEE), and calorie targets for mild weight loss or gain.
Frequently Asked Questions
What formula does this calculator use, and why?
It uses the Mifflin-St Jeor equation — BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 for men, or −161 for women — which is widely considered one of the more accurate BMR formulas in modern nutrition research, more so than older formulas like Harris-Benedict.
What's the difference between BMR and TDEE (Maintenance Calories)?
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest just to keep you alive; TDEE (Total Daily Energy Expenditure, shown as Maintenance Calories) multiplies BMR by an activity multiplier from 1.2 to 1.9 to estimate your total calories burned including movement and exercise.
How are the weight loss and weight gain numbers calculated?
The tool subtracts 500 calories from your maintenance number for Mild Weight Loss and adds 500 for Mild Weight Gain — a 500-calorie daily deficit or surplus roughly corresponds to about one pound of body weight change per week, based on the commonly cited 3,500-calorie-per-pound estimate.
How accurate is this estimate?
It's a population-level formula, so it's a solid starting estimate but individual metabolism varies based on muscle mass, genetics, hormones, and other factors — this is not medical advice, and anyone with a health condition should consult a doctor or dietitian before making major dietary changes.
Which activity level should I choose?
Pick the option that best matches your typical week: Sedentary means little to no exercise, Lightly or Moderately active covers 1-5 days of exercise weekly, Very active means daily or near-daily exercise, and Extremely active is for people combining a physically demanding job with regular training.