Calorie Calculator
Estimate your daily calorie needs (BMR and TDEE) using the Mifflin-St Jeor equation.
About this tool
Your Basal Metabolic Rate (BMR) is the energy your body burns at complete rest. Your Total Daily Energy Expenditure (TDEE) adds the calories burned through daily activity and exercise. Together they form the baseline for any nutrition plan.
This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate general purpose formula. To lose roughly half a kilogram per week, a deficit of about 500 calories per day below TDEE is the standard guideline; to gain, add a similar surplus.
Frequently asked questions
Which activity level should I pick?
Most people overestimate. If you have a desk job and train three times a week, Moderate is usually the honest choice.
Are these numbers exact?
No formula is exact. Track your intake and weight for two to three weeks and adjust by 100 to 200 calories if the trend does not match your goal.