Calorie Calculator
Estimate daily calorie needs (BMR and TDEE) from age, sex, size and activity.
How to use this tool
- Enter age, sex, height and weight.
- Choose your activity level.
- See BMR and the TDEE maintenance target.
- Optionally view a mild deficit and surplus suggestion.
How it works
Mifflin-St Jeor computes BMR; an activity multiplier (1.2 - 1.9) converts it to TDEE. A ~500 kcal deficit/excess per day is suggested for losing/gaining about 0.45 kg per week.
Tips
- Maintenance is a starting estimate — track weight for two weeks and adjust by 200 kcal.
- Activity factors are optimistic; most desk workers sit between 1.2 and 1.4.
Limitations
Estimates vary individually; they're a starting point, not a prescription.
Frequently asked questions
What is BMR?
Basal metabolic rate — the calories your body burns at complete rest. It's the floor of your daily needs.
What is TDEE?
Total daily energy expenditure: BMR multiplied by an activity factor. This is what you'd maintain weight at.
Which formula is used?
The Mifflin-St Jeor equation, the most widely recommended: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5 (men) / -161 (women).