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Calorie Calculator

Estimate your daily calorie needs for weight maintenance, mild weight loss, or fast weight loss

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Basal Metabolic Rate (BMR)

About the Calorie Calculator

This calorie calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body needs at rest. It then adjusts for your activity level to show maintenance calories and calorie targets for weight loss. Understanding your energy needs is the foundation of effective weight management.

The Formula

BMR (Male) = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5
BMR (Female) = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161
TDEE = BMR × Activity Factor

Frequently Asked Questions

How many calories should I eat to lose weight?

A deficit of 500 calories per day typically results in about 0.5 kg (1 lb) of weight loss per week. For faster loss, a 1000-calorie deficit may yield about 1 kg (2 lbs) per week, but it is not recommended to go below 1200 calories for women or 1500 for men without medical supervision.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes BMR plus the calories burned through daily activity, exercise, and digestion.