Calorie Calculator
Our free calorie calculator uses the Mifflin-St Jeor equation — the most accurate formula recommended by nutrition professionals — to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Enter your details to see how many calories you need to maintain, lose, or gain weight.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your basal metabolic rate and physical activity. It represents the number of calories you need to maintain your current weight.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing, circulation, and cell production. It is the minimum calorie intake required to stay alive.
Which formula does this calculator use?
This calculator uses the Mifflin-St Jeor equation (1990), which is considered the most accurate for estimating BMR in most adults. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
How many calories should I cut to lose weight?
A deficit of 500 kcal per day leads to approximately 0.5 kg (1 lb) of weight loss per week. This calculator shows you the "Lose weight" figure based on this principle. It is not recommended to go below 1,200 kcal/day without medical supervision.
Are these numbers exact?
These are estimates. Individual metabolism varies based on genetics, hormones, sleep, and other factors. Use these numbers as a starting point and adjust based on your real results over 2–4 weeks.