Calorie Calculator
Estimate your daily calorie needs (TDEE) from age, sex, weight, height, and activity level using the Mifflin–St Jeor formula.
Frequently Asked Questions
Which formula does this use?+
It uses the Mifflin–St Jeor equation, the most accurate widely-used formula for resting metabolic rate. BMR = 10 × kg + 6.25 × cm − 5 × age + s, where s is +5 for men and −161 for women. Multiplying BMR by an activity factor gives your TDEE — total daily calories burned.
What is the difference between BMR and TDEE?+
BMR (Basal Metabolic Rate) is the energy your body uses at complete rest. TDEE (Total Daily Energy Expenditure) is BMR plus the calories burned through daily activity and exercise. TDEE is the number to use for managing your weight.
How do I lose or gain weight with these numbers?+
Eating roughly your TDEE maintains your weight. A deficit of about 500 calories per day tends to lose around 0.5 kg (1 lb) per week; a similar surplus gains it. These are estimates — track your actual results and adjust.
Are these numbers exact?+
No. Formula-based calorie needs are estimates that ignore individual differences in metabolism, body composition, and genetics. Use them as a starting point, not a precise prescription, and consult a professional for medical or performance goals.
Related Calculators
How to use
- Pick Imperial (lb, ft + in) or Metric (kg, cm) units.
- Enter your age, sex, weight, and height — in imperial, enter feet and inches separately.
- Choose the activity level that best matches your week.
- See your maintenance calories plus targets for losing or gaining weight.