Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Get personalized caloric targets for weight loss, maintenance, or gain.
This calculator provides estimates based on population-level formulas and is not a substitute for advice from a qualified health professional.
How it works
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating Basal Metabolic Rate (BMR) — the number of calories your body burns at rest just to maintain basic functions like breathing, circulation, and cell production. The formula accounts for your age, weight, height, and sex to produce a personalized BMR estimate.
Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by an activity factor that reflects how active you are throughout the day. Activity levels range from sedentary (little to no exercise) to extra active (very intense exercise or a physically demanding job). The result is the approximate number of calories you need each day to maintain your current weight.
From your TDEE, the calculator derives targets for weight loss (typically a 500-calorie deficit per day, aiming for about 0.5 kg or 1 lb per week) and weight gain (a 500-calorie surplus). These are general guidelines — individual results vary based on metabolism, body composition, and other health factors. Consult a healthcare professional before making significant dietary changes.