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Calculate your daily calorie needs based on age, gender, height, weight, and activity level. See calories for weight loss, maintenance, and muscle gain.
Calculate your daily calorie needs instantly — enter your age, gender, height, weight, and activity level to get your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure). See how many calories you need to maintain weight, lose weight, or build muscle. Uses the Mifflin-St Jeor equation, the most accurate formula for estimating calorie needs. Everything runs in your browser — no data stored.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including exercise and daily activities. It's calculated by multiplying your BMR by an activity factor. This is the number of calories you need to eat to maintain your current weight.
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest — just to keep your organs functioning, breathe, and maintain body temperature. It's typically 60-75% of your total daily calorie burn.
A deficit of 500 calories per day results in about 1 pound of weight loss per week. A 1,000 calorie deficit results in about 2 pounds per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR. For men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For women: same formula but -161 instead of +5.