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Calorie calculator using Mifflin-St Jeor. Estimate BMR and TDEE, plus maintenance, fat-loss, and slow-gain calorie targets.
Daily calorie needs
Mifflin-St Jeor BMR × activity factor (TDEE)
Maintenance (TDEE)
2,524 kcal
BMR (at rest)1,629 kcal
Fat loss (~0.5 kg/week)2,024 kcal
Slow muscle gain2,824 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. Enter height in feet and inches; it is converted to centimetres for the formula.
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.