Calorie Calculator

This calorie calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate formula for estimating basal metabolic rate (BMR) in the general population. BMR is the number of calories your body burns at complete rest — the energy needed for basic functions like breathing, circulation, and cell maintenance.

From BMR to TDEE

Your total daily energy expenditure (TDEE) is calculated by multiplying BMR by an activity factor that reflects your typical weekly exercise level. The activity levels range from sedentary (little or no exercise) to very active (intense exercise most days). TDEE is the starting point for setting calorie goals — whether you want to lose, maintain, or gain weight.

Calorie targets for weight goals

To lose about one pound per week, you need a deficit of roughly 500 calories per day below your TDEE. For a slower pace of about half a pound per week, a 250-calorie deficit is used. To gain weight, the same logic applies in reverse: a 250–500 calorie surplus above TDEE. The maintenance target is your TDEE — eat this amount to stay at your current weight.

Important caveats

Calorie estimates are a starting point, not a prescription. Individual metabolism varies based on muscle mass, hormones, genetics, sleep, stress, and medical conditions. The Mifflin-St Jeor equation performs well for most adults but may be less accurate for very muscular individuals, older adults, or those with certain health conditions.

Use these numbers as a baseline and adjust based on real-world results over several weeks. If you are consistently losing or gaining faster or slower than expected, tweak your intake accordingly. For personalized nutrition or weight management advice, consult a registered dietitian or healthcare provider.