Calculate your daily calorie needs, BMR, and TDEE. Get personalized recommendations for weight loss, maintenance, or muscle gain.
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest. This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate BMR calculators available.
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your BMR plus all physical activities. It accounts for your activity level and gives you the maintenance calories - the amount you need to eat to maintain your current weight.
To lose weight: Eat fewer calories than your TDEE. A deficit of 500 calories per day typically results in losing about 0.5 kg (1 pound) per week.
To maintain weight: Eat approximately your TDEE amount in calories each day.
To gain weight: Eat more calories than your TDEE. A surplus of 500 calories per day typically results in gaining about 0.5 kg (1 pound) per week.
The macronutrient breakdown shown (30% protein, 40% carbs, 30% fats) is a balanced approach suitable for most people. Protein supports muscle maintenance and growth, carbohydrates provide energy, and fats are essential for hormone production and nutrient absorption. You can adjust these ratios based on your specific goals and preferences.
Calculate your Basal Metabolic Rate using the scientifically validated Mifflin-St Jeor equation
Get accurate Total Daily Energy Expenditure based on five activity levels from sedentary to extra active
Personalized calorie targets for weight loss, maintenance, or muscle gain with safe deficit/surplus amounts
Complete macronutrient breakdown showing protein, carbs, and fats in grams and calories
Switch between metric (kg, cm) and imperial (lbs, feet/inches) units for worldwide accessibility
Uses the most accurate Mifflin-St Jeor equation with gender-specific calculations for precision
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic life functions. This calculator uses the Mifflin-St Jeor equation, which is one of the most accurate formulas available. It factors in your weight, height, age, and gender to provide precise results.
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day including your BMR plus all physical activity. It is your maintenance calories - eating at this level maintains your current weight. TDEE is crucial for setting realistic weight loss or gain goals.
For safe and sustainable weight loss, create a deficit of 500 calories per day below your TDEE, which typically results in losing about 0.5 kg (1 pound) per week. Larger deficits can lead to muscle loss, nutritional deficiencies, and are harder to maintain long-term.
Activity multipliers convert your BMR to TDEE: Sedentary (1.2) means desk job with little exercise, Light (1.375) is 1-3 days of light exercise weekly, Moderate (1.55) is 3-5 days of moderate exercise, Active (1.725) is 6-7 days of intense exercise, and Very Active (1.9) is daily intense exercise or physical job.
The Mifflin-St Jeor equation is one of the most accurate BMR formulas available. However, individual metabolism can vary by 10-15%, so use these numbers as a starting point. Monitor your actual weight changes over 2-3 weeks and adjust your calorie intake accordingly if needed.
This calculator suggests 30% protein, 40% carbohydrates, and 30% fats as a balanced starting point suitable for most people. Protein supports muscle maintenance, carbs provide energy for workouts and daily activities, and fats are essential for hormone production. Adjust based on your specific goals and preferences.
For muscle gain, eat 300-500 calories above your TDEE. This moderate surplus provides energy for muscle growth while minimizing fat gain. Combine with progressive resistance training and adequate protein intake (1.6-2.2g per kg of body weight) for optimal muscle building results.
This calculator provides accurate estimates for most healthy adults. However, if you have medical conditions, eating disorders, are pregnant/nursing, or have specific athletic goals, consult a registered dietitian or nutritionist. They can provide personalized guidance accounting for your unique circumstances and health needs.