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About This Calculator
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR) in most people.
Key terms
- BMR: The calories your body needs at complete rest — just to keep organs functioning.
- TDEE: Total Daily Energy Expenditure — BMR × activity multiplier. This is how many calories you actually burn per day.
Using TDEE for goals
- Maintain weight: Eat at TDEE
- Lose ~1 lb/week: Eat at TDEE − 500 calories
- Gain ~1 lb/week: Eat at TDEE + 500 calories
Frequently asked questions
How does this calorie calculator estimate my daily needs?
The calorie calculator uses the Mifflin-St Jeor equation to find your BMR from height, weight, age, and sex, then multiplies by an activity factor to estimate the calories you burn per day (your TDEE).
How many calories should I eat to lose weight?
A deficit of about 500 calories per day typically produces roughly 1 pound of weight loss per week. The tool shows your maintenance level plus weight-loss and weight-gain targets.
What is TDEE?
Total Daily Energy Expenditure is the total number of calories you burn in a day, including activity. Eating at your TDEE maintains weight; below it loses weight; above it gains.