BMI Result

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Calorie Calculator

Find how many calories you should eat per day to lose, maintain, or gain weight. This calculator uses the Mifflin-St Jeor equation to estimate your BMR, then adjusts for your activity level (TDEE).

Gender

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including everything from breathing to exercise. Eat at your TDEE to maintain weight, below it to lose weight, and above it to gain. It's calculated as your BMR multiplied by an activity factor.

What is BMR?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to stay alive โ€” heartbeat, breathing, and cell repair. It accounts for roughly 60โ€“70% of the calories most people burn each day. This tool uses the Mifflin-St Jeor equation, considered the most accurate for the general population:

Men: BMR = 10 ร— weight(kg) + 6.25 ร— height(cm) โˆ’ 5 ร— age + 5
Women: BMR = 10 ร— weight(kg) + 6.25 ร— height(cm) โˆ’ 5 ร— age โˆ’ 161

How to use your calorie number

  • To lose weight safely, aim for a deficit of 250โ€“500 calories/day (about 0.25โ€“0.5 kg per week).
  • Avoid dropping below ~1,200 (women) or ~1,500 (men) calories/day without medical supervision.
  • Recalculate every few kilos โ€” your calorie needs fall as your weight changes.
  • These are estimates. Track for 2โ€“3 weeks and adjust based on your real results.

Related tools

This tool provides estimates for educational purposes only and is not medical or dietary advice. Consult a professional before starting any diet.