Calorie Calculator
Calculate your daily calorie needs based on your weight, height, age, and activity level using the Mifflin-St Jeor equation. Find your TDEE (Total Daily Energy Expenditure) for weight loss, maintenance, or muscle gain goals.
How to Use This Calculator
- Select your Gender (Male or Female) using the toggle buttons.
- Enter your Age, Weight (in kg), and Height (in cm).
- Choose your Activity Level from the dropdown (sedentary to very active).
- Click Calculate to see your maintenance calories, weight loss target, and weight gain target.
Formula
The Mifflin-St Jeor equation is widely considered the most accurate BMR formula. Your BMR is then multiplied by an activity factor (1.2 to 1.9) to determine your Total Daily Energy Expenditure (TDEE).
Examples
BMR = 10×70 + 6.25×175 − 5×30 − 5 = 1,688 kcal. TDEE = 1,688 × 1.55 = 2,617 kcal/day. Weight loss: 2,117 kcal/day. Weight gain: 3,117 kcal/day.
BMR = 10×60 + 6.25×165 − 5×25 + 161 = 1,392 kcal. TDEE = 1,392 × 1.375 = 1,914 kcal/day.
BMR = 10×90 + 6.25×180 − 5×40 − 5 = 1,820 kcal. TDEE = 1,820 × 1.9 = 3,458 kcal/day.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your Basal Metabolic Rate (BMR) plus physical activity and digestion.
How many calories should I eat to lose weight?
A deficit of approximately 500 calories/day leads to about 0.5 kg (1 lb) of weight loss per week. For faster results, combine diet with increased activity, but avoid going below your BMR.
Is the Mifflin-St Jeor equation accurate?
It is considered the most accurate formula for the general population. However, individual metabolism varies. Use this as a starting point and adjust based on your actual results over 2-3 weeks.