Health
Calorie Calculator
Find out how many calories your body actually needs. Using the Mifflin-St Jeor equation — the most accurate general-purpose formula — you'll get your BMR, your daily maintenance calories (TDEE), and sensible targets for losing or gaining weight.
Maintenance calories / day
2,336
BMR (at rest)
1,699 kcal
Lose ~0.5 kg/week
1,836 kcal
Gain weight (lean bulk)
2,636 kcal
Uses the Mifflin-St Jeor equation, the most accurate general-purpose estimate. These are starting points — track your weight for 2–3 weeks and adjust by 100–200 kcal as needed. Not medical advice.
How it works
Your BMR (basal metabolic rate) is the energy your body burns at complete rest — keeping organs running, tissue repairing, temperature stable. Mifflin-St Jeor estimates it from weight, height, age, and sex, and validation studies consistently rank it the most accurate equation for the general population.
TDEE (total daily energy expenditure) multiplies BMR by an activity factor, from 1.2 for a desk-bound day to 1.9 for a physical job plus training. Most people overestimate their activity level — if you're unsure, pick the level below your first instinct.
One pound of body fat stores roughly 3,500 kcal, so a 500 kcal daily deficit produces about a pound (~0.5 kg) of loss per week — the sustainable pace most guidelines recommend. For gaining, a modest +300 kcal surplus favors muscle over fat when paired with strength training.
Men: BMR = 10×kg + 6.25×cm − 5×age + 5
Women: BMR = 10×kg + 6.25×cm − 5×age − 161
TDEE = BMR × activity factor (1.2 – 1.9)
Example: male, 30, 175 cm, 75 kg → BMR 1,699 → ×1.375 = 2,336 kcal/dayFrequently asked questions
How many calories should I eat to lose weight?
A deficit of 500 kcal below your TDEE loses about a pound (0.45 kg) per week. Larger deficits work faster but are harder to sustain and cost more muscle. Most guidance suggests not eating below your BMR for extended periods.
Why is my weight not changing at my calculated calories?
The formula is an estimate with a margin of ±10% or so, and food logging tends to under-count by 20% or more. Treat the number as a starting point: track your weight for 2–3 weeks and adjust intake by 100–200 kcal until the trend matches your goal.
What's the difference between BMR and TDEE?
BMR is what you'd burn lying still all day — the engine idling. TDEE adds everything else: walking, working, exercise, even digesting food. TDEE is the number to plan your eating around; BMR alone is not an eating target.
Which activity level should I pick?
Count only genuine, regular activity. A desk job with 2–3 gym sessions a week is 'Light' to 'Moderate', not 'Active'. Overestimating activity is the most common reason calorie targets don't work.
Is this calculator a substitute for medical advice?
No. It's a well-validated estimate for healthy adults, but conditions like thyroid disorders, medications, pregnancy, and age extremes change energy needs. Consult a doctor or registered dietitian for personalized guidance.