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Calorie Calculator (TDEE & BMR)

Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — the gold standard formula.

✔ Mifflin-St Jeor Formula🌍 Metric & Imperial

đŸ”Ĩ Calorie Calculator (TDEE & BMR)

Results update instantly

Metric (kg, cm)
Imperial (lbs, ft/in)
yrs
kg
cm
Maintenance Calories (TDEE)
0
calories/day to maintain current weight
Maintenance (TDEE)
0 cal
BMR (at rest)
0 cal
Weight Loss (−500 cal)
0 cal
Mild Loss (−250 cal)
0 cal
Weight Gain (+250 cal)
0 cal
Expected Weekly Loss
~0.5 kg/wk
ℹī¸ A 500 calorie/day deficit = ~0.5 kg/week loss. Calorie needs vary; these are estimates. Consult a dietitian for personalised advice.

How Daily Calorie Needs Are Calculated

This calculator uses the Mifflin-St Jeor equation (1990), considered the most accurate BMR formula for most adults. BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) multiplies BMR by an activity factor.

📐 Mifflin-St Jeor Formula

BMR (men) = 10W + 6.25H − 5A + 5
WomenBMR = 10W + 6.25H − 5A − 161
WWeight in kg
HHeight in cm
AAge in years
TDEE= BMR × Activity factor (1.2–1.9)
📝 Example — Male, 30yrs, 75kg, 175cm, moderately active: BMR = 10(75) + 6.25(175) − 5(30) + 5 = 1,755 cal
TDEE = 1,755 × 1.55 = 2,720 cal/day

Frequently Asked Questions

Create a calorie deficit of 500 calories/day below your TDEE for approximately 0.5 kg (1 lb) weight loss per week. This is generally considered safe and sustainable. Deficits larger than 750–1,000 calories/day risk muscle loss and metabolic adaptation. Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
No. TDEE varies based on muscle mass, age, sex, hormones, and metabolic efficiency. Two people of the same weight and height can have TDEE differences of 300–500 calories. The Mifflin-St Jeor formula provides a good estimate, but tracking actual intake and weight change over 2–3 weeks gives your personal TDEE.
BMR (Basal Metabolic Rate) is the calories burned at complete rest — just keeping your organs functioning. TDEE (Total Daily Energy Expenditure) includes all activity. TDEE is always higher than BMR. For a sedentary person, TDEE ≈ BMR × 1.2; for a very active person, TDEE ≈ BMR × 1.725.
⚠ī¸ Disclaimer Estimates only. Not financial or legal advice. Consult a qualified professional.