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

TDEE (Total Daily Energy Expenditure) is the total calories you burn per day, including your activity level. It is calculated by multiplying your BMR by an activity factor.

What formula does this calculator use?

This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate BMR formula for most people.

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Calorie Calculator

Q: How many calories should I eat to lose weight?

A calorie deficit of 500 calories per day below your TDEE typically results in roughly 0.5kg (1 lb) of weight loss per week. Use this calculator to find your TDEE, then subtract 500 for a moderate deficit.

Calculate your daily calorie needs, BMR, and TDEE using the Mifflin-St Jeor formula — the gold standard used by dietitians. Get personalized macro targets for weight loss, maintenance, or muscle gain.

Biological Sex

Age: 28 years

1580

Weight: 75 kg

30 kg200 kg

Height: 175 cm

140 cm220 cm

Activity Level

Your Goal

About This Calculator

This calorie calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula for the general population, preferred by the Academy of Nutrition and Dietetics over older formulas like Harris-Benedict. Enter your stats, select your activity level and goal, and get your personalized daily calorie target plus a macro breakdown for protein, carbs, and fat.

Frequently Asked Questions

How many calories should I eat to lose weight? +

A calorie deficit of 500 kcal/day below your TDEE typically results in ~0.5kg (1 lb) of weight loss per week — a sustainable rate. A 1000 kcal/day deficit doubles this, but should not be maintained for long periods without medical supervision.

What is BMR? +

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to maintain heartbeat, breathing, and organ function. It accounts for 60-75% of total calorie expenditure for most people.

What is TDEE? +

TDEE (Total Daily Energy Expenditure) is your total calorie burn per day including activity. It is your BMR multiplied by an activity factor. Eating at your TDEE maintains your current weight.

What formula does this use? +

The Mifflin-St Jeor equation: For men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. This is then multiplied by your activity factor to get TDEE.

How accurate is this calculator? +

The Mifflin-St Jeor formula is accurate within 10% for most people. Factors like muscle mass, hormonal conditions, and medications can affect individual metabolism. Track your actual intake and weight over 2-3 weeks and adjust accordingly.

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