Uses the Mifflin-St Jeor equation to estimate your BMR, TDEE and calorie goals.
What is the Calorie Calculator?
How many calories do you need a day? This calorie calculator estimates your BMR (the energy your body uses at rest) and your TDEE (total daily energy expenditure including activity) using the Mifflin-St Jeor equation, which research has found to be one of the most accurate formulas for most adults.
It then gives clear daily targets to maintain your weight, lose weight gently or quickly, or gain weight – a helpful starting point for meal planning and fitness goals.
How to use the Calorie Calculator
- Enter your age, gender, height and weight.
- Choose the activity level that matches a normal week.
- Use the maintain, lose or gain numbers as your daily calorie target.
How the calculation works
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 (1.2 for little exercise up to 1.9 for athletes). A deficit of about 500 kcal per day leads to roughly 0.5 kg of weight loss per week.
Healthy weight-loss tips
- Aim for 0.25–0.75 kg per week; faster loss often returns.
- Eat enough protein (try our Protein Intake Calculator) to keep muscle.
- Do not go below about 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
- Track for 2–3 weeks and adjust – every body is different.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is calories burned at complete rest; TDEE adds daily movement and exercise.
Which activity level should I choose?
If unsure, choose one level lower – most people overestimate their activity.
Is this suitable during pregnancy?
No. Calorie needs change in pregnancy and breastfeeding – ask your doctor.
Why am I not losing weight at the target?
Water weight, portion estimates and lower activity can hide progress. Recheck after a few weeks.
This calorie calculator is 100% free, needs no signup and works on phones, tablets and computers. Your data is processed in your browser and never uploaded.
Last updated: · By NodifyTech