Calorie Calculator
Estimate your daily calorie needs for maintenance, weight loss, or weight gain.
Daily Calorie & BMR Calculator
Your Result
How Daily Calorie Needs Are Calculated
This calculator estimates your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — using the Mifflin-St Jeor equation, widely regarded as one of the most accurate formulas available. It then multiplies BMR by an activity factor to estimate your Total Daily Energy Expenditure (TDEE), or maintenance calories.
Mifflin-St Jeor formula
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
A calorie deficit of roughly 500 calories/day tends to produce about 0.5 kg (1 lb) of weight loss per week, and the same size surplus tends to produce a similar rate of gain.
Frequently Asked Questions
How accurate is this calculator?
It provides a solid estimate using a well-validated formula, but individual metabolism varies. Use the result as a starting point and adjust based on real-world results over a few weeks.
Should I eat exactly my TDEE every day?
TDEE is your estimated maintenance level. Eating below it typically leads to weight loss and above it to weight gain, but day-to-day intake can vary as long as your weekly average aligns with your goal.
Is this calculator suitable for children?
No, this calculator is designed for adults. Children and teenagers have different energy needs that should be assessed by a pediatrician.