About this tool
Daily calorie needs (TDEE) using the Mifflin–St Jeor formula.
The Calorie Calculator estimates your Total Daily Energy Expenditure (TDEE) — the total calories needed to maintain your current weight — using the Mifflin–St Jeor equation, which is the most accurate BMR formula validated for most adults. First, it computes your Basal Metabolic Rate (BMR), the calories you burn completely at rest, then multiplies it by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active). Results show calorie targets for five activity levels along with weight-loss and weight-gain estimates. All processing runs in your browser.
Example
Male, 30 yo, 175 cm, 70 kg, moderately active → TDEE: 2,662 kcal/day · BMR: 1,776 kcal
How to use
- Enter your height in centimetres (or switch to feet/inches).
- Enter your weight in kilograms (or switch to pounds).
- Enter your age in years and select your sex.
- Choose your typical activity level to see your personalised TDEE.
Features
- Mifflin–St Jeor BMR formula (most accurate for most adults)
- Five activity-level TDEE calculations
- Metric and imperial input modes
- Weight-loss target (−500 kcal/day ≈ −0.5 kg/week)
- No login or personal data stored
Frequently Asked Questions
What is the Mifflin–St Jeor formula?+
BMR (men) = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. BMR (women) = 10×weight + 6.25×height − 5×age − 161. This is the formula recommended by most dietitians for calculating calorie needs.
What is TDEE?+
Total Daily Energy Expenditure — the total calories you burn per day including all activity. TDEE = BMR × activity multiplier. Activity multipliers range from 1.2 (sedentary) to 1.9 (very hard exercise / physical job).
How many calories should I eat to lose weight?+
A deficit of 500 kcal/day below your TDEE leads to roughly 0.5 kg (1 lb) of fat loss per week. Very low calorie diets (below 1,200 kcal/day for women or 1,500 for men) are not recommended without medical supervision.
Are these results accurate?+
No formula is perfectly accurate — individual metabolic rates vary. The calculator provides a reliable starting estimate; adjust intake based on observed weight change over 2–4 weeks.
What is TDEE?+
Total Daily Energy Expenditure — total calories burned per day including exercise. Eating below TDEE causes weight loss; above it causes gain.
How accurate is Mifflin–St Jeor?+
The most accurate BMR formula for most people, with ~10% error margin. Highly muscular athletes may have a higher actual BMR.