Calorie Calculator
Calculate your BMR and daily calorie needs (TDEE) with targets for weight loss, maintenance, and gain.
What are BMR and TDEE?
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions at complete rest — breathing, circulation, cell production, and temperature regulation. Your Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor that accounts for how much you move. TDEE is the calorie intake at which your weight stays the same. Eating less than your TDEE creates a deficit (weight loss); eating more creates a surplus (weight gain).
Frequently asked questions
What equation does this calculator use?
It uses the Mifflin-St Jeor equation, the most widely validated formula for estimating BMR in non-obese adults: BMR (men) = 10W + 6.25H − 5A + 5; BMR (women) = 10W + 6.25H − 5A − 161, where W is weight in kg, H is height in cm, and A is age in years. TDEE = BMR × activity factor.
How accurate is the calorie estimate?
The Mifflin-St Jeor equation is accurate to within about ±10% for most adults. Individual variation due to genetics, hormones, gut microbiome, and muscle mass means the result is an estimate. Track your actual weight over 2–4 weeks while eating at your calculated maintenance calories and adjust if your weight changes unexpectedly.
Is a 500 kcal deficit safe for weight loss?
A 500 kcal/day deficit theoretically produces about 0.5 kg (1 lb) of fat loss per week, which is generally considered a safe and sustainable rate. Very large deficits (>1000 kcal/day) risk muscle loss, micronutrient deficiencies, and metabolic adaptation. Consult a healthcare professional for personalised dietary advice.
