Estimate how many calories your body burns each day and how many to eat to lose, maintain or gain weight. Uses the Mifflin-St Jeor equation, considered the most accurate for most adults.
How to use the Calorie Calculator
- Choose your sex and enter your age, height and weight.
- Select your typical activity level.
- See your BMR, maintenance calories (TDEE) and targets for weight loss or gain.
Mifflin-St Jeor equation
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
TDEE = BMR × activity factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active).
Calorie targets
A deficit of about 500 kcal per day leads to roughly 0.5 kg (1 lb) of weight loss per week. We don't recommend going below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy you burn at complete rest. TDEE adds everything you burn through daily movement and exercise.
How accurate is this?
Formulas are typically within about 10% for most people. Track your weight for 2–3 weeks and adjust.