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Calorie Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. See calorie targets for weight loss, maintenance, and gain.

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Enter your details above to calculate calorie needs.

These estimates are based on population averages using the Mifflin-St Jeor equation. Individual metabolism varies. Consult a healthcare professional before making significant dietary changes.

What is Calorie Calculator?

Calorie Calculator computes your Basal Metabolic Rate (BMR) —the calories burned at rest —and your Total Daily Energy Expenditure (TDEE) based on your activity level. It then shows suggested calorie targets for weight loss, maintenance, and gain.

How to Use Calorie Calculator

  1. Select Metric or Imperial units.
  2. Choose your sex and enter your age, height, and weight.
  3. Select the activity level that best matches your typical week.
  4. Read your BMR and TDEE, then check the goal table for calorie targets.

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Understand Calorie Needs ▾
Example
Input Male, 30 years, 175 cm, 75 kg, moderately active
Output BMR: 1,781 kcal · TDEE: 2,760 kcal · Weight loss (∀.5 kg/wk): 2,210 kcal
Common Use Cases
  • Find your maintenance calories before starting a diet
  • Calculate the calorie deficit needed to lose 0.5 kg per week
  • Estimate TDEE after changing your activity level
  • Check calorie targets for a lean bulk or cut phase
Why Use This Tool
  • Uses the Mifflin-St Jeor equation —the most widely validated BMR formula.
  • Shows calorie targets for five different goals in one table.
  • Supports both metric and imperial units.
  • Runs entirely in your browser —no personal data is sent anywhere.
Frequently Asked Questions
What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic functions like breathing and circulation.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise and movement.

Which formula does this use?

The Mifflin-St Jeor equation, which is considered the most accurate general-population BMR formula for most adults.

How accurate is it?

These are population-average estimates. Individual metabolism varies due to genetics, muscle mass, hormones, and other factors. Use results as a starting point.