Calorie Calculator (BMR & TDEE)
The calorie calculator estimates how many calories you burn each day using the Mifflin-St Jeor formula, and how many to eat to lose, maintain or gain weight.
Last updated 2026-08-14
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quizExample
How this calculator works, with real numbers (no JavaScript needed):
Inputs
- Age
- 30
- Gender
- male
- Height
- 175
- Weight
- 75
- Activity level
- moderate
- Goal
- maintain
Results
- BMR (resting calories)
- 1,699
- TDEE (daily maintenance)
- 2,633
- Target calories
- 2,633
functionsThe formula
Your body needs a certain number of calories each day just to run — and activity adds more. Knowing that number tells you how much to eat to maintain, lose or gain weight.
BMR — your resting burn
BMR (Basal Metabolic Rate) is the energy your body uses at complete rest — breathing, heartbeat, cell repair. The widely used Mifflin-St Jeor formula estimates it:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
For a 30-year-old man, 175 cm, 75 kg:
BMR = 750 + 1093.75 − 150 + 5 ≈ 1,699 kcal
TDEE — your real daily burn
TDEE (Total Daily Energy Expenditure) adds your activity to your BMR by multiplying with an activity factor:
| Activity | Factor |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Moderate → TDEE = 1,699 × 1.55 ≈ 2,633 kcal. Eating that many calories keeps your weight steady.
Lose, maintain or gain
- Maintain — eat your TDEE.
- Lose — eat about 500 kcal less than TDEE (≈0.5 kg/week of fat loss). The calculator never goes below 1,200 kcal for safety.
- Gain — eat about 500 kcal more.
One caution: these are estimates. Real needs vary with muscle mass, genetics and hormones. Track your weight for a few weeks and adjust by ~100–200 kcal as needed.
helpFrequently asked questions
question_markHow many calories should I eat to lose weight?
Eat roughly 500 calories below your maintenance (TDEE). That typically produces about 0.5 kg of weight loss per week. The calculator shows your exact number.
question_markWhat is the Mifflin-St Jeor formula?
It estimates your BMR: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 for men, and −161 instead of +5 for women. It is considered the most accurate common formula.
question_markWhat is the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE adds your physical activity on top, so it is the number of calories needed to maintain your current weight.