Calorie Calculator

A calorie calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of calories you burn per day based on your body metrics and activity level. Knowing your TDEE is essential for weight management, whether you want to lose, maintain, or gain weight.

This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating BMR (Basal Metabolic Rate). Your BMR is then multiplied by an activity factor to determine your total daily calorie needs.

To lose weight, eat fewer calories than your TDEE. To gain weight, eat more. A deficit or surplus of 500 calories per day roughly equals 1 pound per week.

1. Select your gender — Male or Female (affects BMR calculation).
2. Enter your age, weight, and height — Used in the Mifflin-St Jeor equation.
3. Choose your activity level — From sedentary to extra active.
4. View your TDEE — See maintenance calories plus targets for weight loss/gain.

Mifflin-St Jeor Equation:

Male: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 5

Female: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

TDEE = BMR × Activity Factor