Calorie Calculator (TDEE & BMR)
Estimate your daily calorie needs (TDEE) and resting metabolic rate (BMR) with the Mifflin-St Jeor equation, plus targets to lose or gain weight.
For general information only — not medical advice. Results are estimates; talk to a doctor or qualified health professional about your own health.
How to use
- 1Enter your sex, age, height, weight and activity level.
- 2Use the maintenance figure to hold weight, or the targets to lose or gain gradually.
How it's calculated
BMR (Mifflin-St Jeor) = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women). TDEE = BMR × activity factor (1.2 to 1.9). A 500 kcal daily deficit is roughly 0.45 kg (1 lb) a week.
Frequently asked questions
How accurate is TDEE?
Equations are within about 10% for most people. Track your weight for 2–3 weeks and adjust calories if it moves differently than expected.
How fast should I lose weight?
Around 0.5–1% of body weight per week is a common, sustainable target. Very low intakes are hard to keep up and can cost muscle.
Should I go below 1,200 calories?
Not without medical supervision. Very low-calorie diets can miss essential nutrients. Talk to a doctor or dietitian first.