Calorie Calculator
Estimate daily calories using the Mifflin-St Jeor equation. BMR and TDEE for maintain, lose, or gain.
Sex
Units
BMR (basal metabolic rate)
1699 kcal/day
Maintain weight
2633 kcal/day
Lose ~0.5 kg/week
2133 kcal/day
Gain ~0.5 kg/week
3133 kcal/day
Uses the Mifflin-St Jeor equation. Results are estimates — individual needs vary.
How to use
- 1
Enter your profile details
Select sex, choose metric or imperial units, and enter your age, height, and weight.
- 2
Pick your activity level
Choose how active you are — from sedentary to very active — based on your typical weekly exercise and daily movement.
- 3
Review BMR and TDEE
See your Basal Metabolic Rate (calories burned at rest) and Total Daily Energy Expenditure (calories burned including activity).
- 4
Choose a calorie target
Use the maintain, lose (~500 cal deficit), or gain (~500 cal surplus) targets as a starting point for meal planning or weight goals.
Frequently Asked Questions
BMR is calculated with the Mifflin-St Jeor equation, which uses sex, weight, height, and age. TDEE multiplies BMR by your selected activity factor.
BMR is the calories your body needs at complete rest. TDEE adds calories burned through daily activity and exercise, giving a more realistic daily target.
A deficit of about 500 calories per day typically leads to roughly one pound of weight loss per week. This tool shows a lose target based on that guideline.
They are estimates, not medical advice. Individual metabolism, health conditions, and body composition vary. Adjust based on progress and consult a professional if needed.
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