Calorie Calculator
Your daily calorie needs from the Mifflin-St Jeor equation — BMR, maintenance calories, and targets for losing or gaining weight.
Calculate your daily calories
How the calculation works
The calculator uses the Mifflin-St Jeor equation, the formula most dietitians rely on: BMR = 10×weight + 6.25×height − 5×age (+5 for men, −161 for women). That's what your body burns at complete rest. Multiplying by an activity factor gives your TDEE — maintenance calories. Eat roughly 500 kcal under maintenance to lose about 0.5 kg per week, or 300–500 over to gain lean weight gradually. Height in feet? Convert with the Unit Converter first.
Frequently asked questions
How many calories should I eat per day?
Your TDEE to maintain weight; about 500 less to lose ~0.5 kg/week. Calculate it above.
What is the difference between BMR and TDEE?
BMR is energy burned at rest; TDEE includes activity — the number that matters for goals.
Is a 500 calorie deficit safe?
Generally sustainable for most adults, but don't eat below BMR long-term; consult a doctor.