Calorie Calculator

Free calorie calculator: Estimate BMR and daily calorie needs (TDEE) using the Mifflin-St Jeor formula. Get maintenance, fat-loss, and slow-gain targets. Best online calorie calculator.

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Free calorie calculator: Estimate BMR and daily calorie needs (TDEE) using the Mifflin-St Jeor formula. Get maintenance, fat-loss, and slow-gain targets. Best online calorie calculator.
Daily calorie needs
Mifflin-St Jeor BMR × activity factor (TDEE)

Maintenance (TDEE)

2,523 kcal

BMR (at rest)1,628 kcal
Fat loss (~0.5 kg/week)2,023 kcal
Slow muscle gain2,823 kcal

These are estimates, not medical advice. Consult a doctor or dietitian before making large diet changes.

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Frequently Asked Questions

How is BMR calculated?

This calculator uses the Mifflin-St Jeor equation: Men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Women: 10×weight + 6.25×height − 5×age − 161.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor. It estimates how many calories you burn in a typical day, including exercise.

How many calories should I eat to lose weight?

A common starting point is about 500 kcal below TDEE for roughly 0.5 kg per week. Do not go extremely low without medical advice. Results vary by person.