Calorie Calculator
Estimate daily calorie needs based on your stats and goals.
Daily Calories (Maintenance)
calories/day
Weight Loss (−500)
Weight Gain (+500)
Mild Loss (−250)
BMR
How Are Calories Calculated?
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR). BMR is then multiplied by an activity factor to estimate Total Daily Energy Expenditure (TDEE).
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
Female BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Factor
To lose roughly 1 pound (0.45 kg) per week, aim for a 500-calorie daily deficit. To gain weight, add 500 calories above maintenance. These are general guidelines — individual needs vary.