Health
Calorie Calculator
Your estimated daily calorie needs (BMR and TDEE), based on your stats and activity level.
Maintenance calories (TDEE)
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Mild loss
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Maintain
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Mild gain
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Estimated using the Mifflin-St Jeor equation — a general guideline, not medical advice. Individual needs vary; talk to a doctor or dietitian for a plan tailored to you.
Frequently asked questions
What is BMR?
Basal Metabolic Rate — the calories your body burns at complete rest just to keep basic functions running (breathing, circulation, cell repair). It's the baseline before any activity is added.
What is TDEE?
Total Daily Energy Expenditure — your BMR multiplied by an activity factor, giving your actual estimated maintenance calories for the day including exercise and daily movement.
How accurate is this calculator?
The Mifflin-St Jeor equation used here is considered one of the more accurate BMR formulas for the general population, but individual metabolism varies — treat the result as a starting estimate to adjust based on real-world results over a few weeks, not an exact number.
How many calories should I eat to lose weight?
A commonly cited approach is a moderate deficit of around 500 calories/day below maintenance, which corresponds to roughly 0.5 kg (1 lb) of weight loss per week — shown as the "mild loss" figure above. Significant or rapid calorie restriction isn't reflected here and should be discussed with a doctor or dietitian.