How it works
This calculator estimates your Basal Metabolic Rate (BMR) — the calories your body burns at rest — using the Mifflin-St Jeor equation, the formula most dietitians consider the most accurate for the general population. BMR is then multiplied by your activity level to get your Total Daily Energy Expenditure (TDEE), the calories you burn in an average day including exercise. The result shows your maintenance calories along with mild and standard targets for weight loss (−250 / −500 kcal) and weight gain (+250 / +500 kcal). This tool is for general information only and is not medical advice.
Calorie / TDEE Calculator
Find your daily maintenance calories and targets for weight loss or gain.
FAQ
What's the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest just to function. TDEE adds your activity level on top, giving your total calories burned in an average day.
How much of a calorie deficit is safe for weight loss?
A deficit of 500 kcal/day (roughly 0.5 kg or 1 lb per week) is a commonly recommended, sustainable pace. Very low targets (under ~1,200 kcal/day) are hard to sustain and this tool flags that range.
Why does the Mifflin-St Jeor formula ask for sex?
Men and women have different average body compositions at the same height and weight, which the formula accounts for with separate equations.
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