Calorie Calculator
Estimate your daily calorie needs using the Mifflin-St Jeor equation. Get BMR and TDEE for weight loss, maintenance or gain.
About this tool
This calorie calculator estimates your daily energy needs with the Mifflin-St Jeor equation, the formula recommended by the Academy of Nutrition and Dietetics. It returns your BMR (resting burn) and TDEE (maintenance calories) with easy targets for moderate loss or gain.
Use the TDEE as your fixed reference point: a 500 kcal daily deficit burns roughly 0.5 kg (1 lb) of body fat per week, while adding 300 kcal supports a steady muscle gain. This tool is for planning only — consult a professional for medical nutrition advice.
FAQ
What is BMR?
Basal Metabolic Rate is the energy your body burns at complete rest just to stay alive. It is usually 60–70% of daily burn.
What is TDEE?
Total Daily Energy Expenditure = BMR multiplied by an activity factor. It is your maintenance calories — eat this amount to stay the same weight.
Is the formula accurate?
The Mifflin-St Jeor equation is the best general estimate for healthy adults, but real needs vary ±10%. Track actual weight changes for precision.