Calorie Calculator
Estimate your daily calorie needs and the calories to lose or gain weight.
Enter your values and calculate to see the result.
Formula used
BMR (men) = 10·weight(kg) + 6.25·height(cm) − 5·age + 5
BMR (women) = 10·weight(kg) + 6.25·height(cm) − 5·age − 161
TDEE = BMR × activity factor
factors — sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9
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Worked example
Woman, 30 yrs, 65 kg, 165 cm, moderate activity:
BMR = 10×65 + 6.25×165 − 5×30 − 161 = 1,371 kcal/day
TDEE = 1,371 × 1.55 ≈ 2,125 kcal/day to maintain weight.
To lose ~0.5 kg/week, eat about 1,625 kcal/day (TDEE − 500).
Frequently asked questions
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the calories your body burns at complete rest. TDEE (total daily energy expenditure) adds your daily activity on top of BMR, so it is the number of calories you burn on a normal day.
How accurate is the Mifflin-St Jeor equation?
It is one of the most accurate simple equations for everyday use, but it still estimates. Real needs vary with muscle mass, genetics, and health. Treat the result as a starting point and adjust based on what you observe on the scale.
How many calories do I cut to lose weight?
A deficit of about 500 kcal/day typically loses roughly 0.5 kg (1 lb) per week; 250 kcal/day loses about 0.25 kg per week. The calculator shows both, plus maintenance.
Should I eat below my BMR?
Generally no. Eating well under your BMR can slow metabolism and lose muscle. The BMR calculator shows the floor; most people do better staying above it.
Are these numbers for losing or gaining muscle?
These are energy (calorie) estimates, not macro or training plans. Once you know your calorie target, pair it with enough protein and resistance training for muscle goals.