Calorie Calculator

Calculate your daily calorie needs (TDEE) based on your stats and activity level.

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How Calories Are Calculated

This calculator uses the Mifflin-St Jeor equation — the most accurate formula for estimating Basal Metabolic Rate (BMR), the calories your body needs at complete rest. The BMR is then multiplied by an activity factor to give your Total Daily Energy Expenditure (TDEE) — how many calories you actually burn per day. For weight loss, a deficit of 500 kcal/day typically results in approximately 0.5 kg (1 lb) of weight loss per week.

This is an estimate. Individual metabolic rates vary based on genetics, muscle mass, hormones and other factors. For medical or clinical purposes, consult a registered dietitian or healthcare professional. All calculations run locally in your browser — no data is sent anywhere.

Frequently Asked Questions

TDEE stands for Total Daily Energy Expenditure — the total number of calories you burn in a day accounting for your activity level. Eating at your TDEE maintains your current weight. Eating below it causes weight loss; eating above it causes weight gain. A 500 kcal/day deficit equals roughly 0.5 kg (1 lb) loss per week.

The Mifflin-St Jeor equation is the most validated formula for most adults and has been shown to be accurate within 10% for the majority of people. However, it doesn't account for unusually high or low muscle mass, certain medical conditions, or metabolic adaptation from prolonged dieting. Use it as a starting point and adjust based on real-world results over 2–4 weeks.
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