Estimate how many calories you burn each day using the Mifflin-St Jeor equation. Enter your details, pick your activity level and unit system to see your BMR, daily maintenance calories and targets for weight loss or gain.
Choose your unit system first. Enter weight in kg (metric) or pounds (imperial), and height in cm (metric) or feet & inches (imperial). The calculator converts every entry to metric, applies the Mifflin-St Jeor BMR formula, then multiplies by your activity level for total daily energy expenditure (TDEE).
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The Calorie Calculator estimates your daily energy needs using the Mifflin-St Jeor equation, widely regarded as one of the most accurate BMR formulas for the general population. Combine it with an honest assessment of your activity level to find your maintenance calories and plan a deficit or surplus.
BMR (Mifflin-St Jeor):
TDEE = BMR × activity multiplier. A daily deficit of ~500 kcal tends to lose about 1 lb (0.45 kg) per week.
BMR formulas are estimates with a margin of error of several percent; real needs depend on body composition, genetics and health. Use the figure as a starting point and adjust based on real-world results over a few weeks.
Most people overestimate. If you have a desk job and train 3 times a week, 'Moderately active' is usually right. Only pick 'Extra active' for a genuinely physical job plus heavy training.