Calorie Calculator

Estimate your daily calorie needs using the Mifflin–St Jeor Equation. Enter your age, gender, height, weight, and activity level to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

Basal Metabolic Rate (BMR)
0
Total Daily Energy Expenditure (TDEE)
0

About the Calorie Calculator

This Calorie Calculator estimates how many calories you burn per day by first calculating your Basal Metabolic Rate (BMR) and then applying an activity multiplier to find your Total Daily Energy Expenditure (TDEE).

Formulas Used


BMR (Men)   = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
BMR (Women) = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

TDEE = BMR × Activity Factor

Activity Factors

  • Sedentary: 1.2 (little or no exercise)
  • Lightly active: 1.375 (light exercise 1–3 days/week)
  • Moderately active: 1.55 (moderate exercise 3–5 days/week)
  • Very active: 1.725 (hard exercise 6–7 days/week)
  • Extra active: 1.9 (very hard exercise or physical job)

Example Calculation

Example: Male, age 28, 5'10" (178 cm), 170 lb (77 kg), moderately active:

BMR ≈ (10 × 77) + (6.25 × 178) − (5 × 28) + 5
    ≈ 770 + 1112.5 − 140 + 5
    ≈ 1,747 kcal/day

TDEE = 1,747 × 1.55 ≈ 2,700 kcal/day

How to Use Your Results

  • Maintain weight: Eat around your TDEE.
  • Lose weight: Aim for a 10–20% calorie deficit below TDEE.
  • Gain muscle: Aim for a 5–15% surplus above TDEE.

For more detailed planning, pair this calculator with the Macro Calculator or BMR Calculator.