🔥 Calorie Calculator

Calculate BMR and daily calorie needs for weight loss, maintenance or gain

yrs
cm
kg

Your Daily Calorie Needs

BMR (at complete rest)—
TDEE (maintenance calories)—

Calorie targets:

Mild weight loss (−250 kcal/day)—
Weight loss (−500 kcal/day)—
Muscle gain (+300 kcal/day)—
⚠️ These are estimates based on the Mifflin–St Jeor equation. Individual metabolism varies. Consult a dietitian or your GP before making significant dietary changes.

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — the minimum energy needed to keep you alive. It accounts for approximately 60–70% of your total daily energy expenditure.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day, accounting for your typical activity level. Eating at your TDEE maintains your current weight.

The Mifflin–St Jeor Equation

Our calculator uses the Mifflin–St Jeor equation, considered the most accurate for most people:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

💡 A deficit of 500 kcal/day typically produces weight loss of approximately 0.5kg per week. Deficits larger than 1,000 kcal/day are generally not recommended without medical supervision.