Calorie Calculator
Calculate your daily calorie needs using the Mifflin-St Jeor equation. See your BMR, maintenance calories (TDEE), and targets for weight loss or gain based on your age, gender, weight, height, and activity level.
Your Daily Calorie Needs
These estimates are based on the Mifflin-St Jeor equation and general activity multipliers. Individual needs vary. Consult a healthcare provider or registered dietitian for personalized advice.
Free Calorie Calculator
Understanding how many calories you need each day is the foundation of any weight management plan. This calculator uses the Mifflin-St Jeor equation — widely regarded as the most accurate formula for estimating calorie needs — to give you personalized targets for weight loss, maintenance, and gain.
How It Works
The calculator first estimates your Basal Metabolic Rate (BMR), which is the number of calories your body burns at complete rest just to maintain basic functions like breathing, circulation, and cell production. It then multiplies your BMR by an activity factor based on your exercise habits and daily activity level to produce your Total Daily Energy Expenditure (TDEE). TDEE is the total number of calories you burn in a day, and it is the number you need to eat to maintain your current weight.
Weight Loss and Weight Gain
To lose weight, you need to eat fewer calories than your TDEE. A deficit of 500 calories per day generally results in about one pound of weight loss per week. A milder deficit of 250 calories per day produces about half a pound per week and is easier to sustain long term. To gain weight — whether for muscle building or recovery — you need a surplus above your TDEE. The same 250 and 500 calorie increments apply in reverse.
Frequently Asked Questions
How are daily calorie needs calculated?
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies by an activity factor to get your Total Daily Energy Expenditure (TDEE). TDEE is the number of calories you burn per day including exercise and daily activity.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate formula for estimating BMR. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
What is BMR vs TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive. TDEE (Total Daily Energy Expenditure) adds your daily activity and exercise on top of BMR. TDEE is the more practical number for planning your diet.
How many calories should I eat to lose weight?
A safe rate of weight loss is about 1 pound per week, which requires a daily deficit of roughly 500 calories below your TDEE. A milder deficit of 250 calories per day results in about half a pound per week. This calculator shows both targets.
Is my data private?
Yes. This calculator runs entirely in your browser. Your age, weight, height, and calorie results are never sent to any server. There are no accounts, no tracking, and no data collection.