Calorie Calculator
Estimate your daily calorie needs (BMR and TDEE).
đ Runs entirely in your browser â nothing is uploaded.
âšī¸ Uses the Mifflin-St Jeor formula, a widely used estimate - not medical advice. Consult a professional for personalized guidance.
How Calorie Calculator works
What formula does this calorie calculator use?
It calculates your basal metabolic rate with the Mifflin-St Jeor equation: 10 Ã weight(kg) + 6.25 Ã height(cm) - 5 Ã age, plus 5 for men or minus 161 for women. That BMR is then multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active) to estimate your total daily energy expenditure, or TDEE.
When is this calculator useful?
It's a good starting point when you're setting a calorie target for weight loss, maintenance, or a bulk, since it gives you a maintenance number to adjust from. The tool also shows ready-made loss and gain figures - maintenance calories reduced by 20% or increased by 15% - so you don't have to do that math yourself.
How accurate is the result?
Mifflin-St Jeor is one of the more reliable BMR equations used in nutrition research, but it's still a population-based estimate - actual metabolism varies with muscle mass, hormones, and other individual factors the formula can't see. Treat the numbers as a starting estimate, not medical advice, and adjust based on how your weight actually responds over a few weeks.