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Calorie Calculator

Estimate your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation and your daily calorie needs (TDEE) by activity level. Enter age, weight, height and units.

Calculate Your BMR

Gender

Your Results

1730
calories/day (BMR)

Daily Calorie Needs (TDEE)

🛋️ Sedentary
Little or no exercise
2076 cal/day
🚶 Light Activity
Light exercise 1-3 days/week
2379 cal/day
🏃 Moderate Activity
Moderate exercise 3-5 days/week
2682 cal/day
💪 Very Active
Hard exercise 6-7 days/week
2984 cal/day
🏋️ Extremely Active
Very hard exercise, physical job
3287 cal/day

Calorie Needs by Age & Gender

Men (calories/day)

Age 20-301800-2000

Peak metabolic years

  • • Higher muscle mass
  • • Active lifestyle
Age 31-501700-1900

Gradual decline begins

  • • Muscle mass starts to decrease
  • • Metabolism slows slightly
Age 51+1600-1800

Lower metabolic rate

  • • Reduced muscle mass
  • • Hormonal changes

Women (calories/day)

Age 20-301500-1700

Peak metabolic years

  • • Hormonal stability
  • • Active lifestyle
Age 31-501400-1600

Metabolic transition

  • • Muscle mass decline
  • • Hormonal changes
Age 51+1300-1500

Post-menopausal changes

  • • Reduced estrogen
  • • Lower muscle mass

How to Calculate BMR & TDEE

Mifflin-St Jeor (BMR)

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Calculation Steps:

  1. 1
    Convert units if necessary
    Weight to kg, height to cm
  2. 2
    Apply the Mifflin-St Jeor formula
    Select appropriate equation based on gender
  3. 3
    Calculate TDEE
    Multiply BMR by activity level factor

Important Considerations

⚠️ Medical Disclaimer

This calculator provides estimates. Consult healthcare professionals for medical advice.

🧬 Individual Variations

BMR can vary by ±15% between individuals

  • • Genetics and metabolism
  • • Body composition differences
  • • Health conditions
💪 Muscle Mass Impact

More muscle = higher BMR

  • • Strength training increases CalorieCalculator
  • • Muscle burns more calories at rest
  • • Age-related muscle loss
🍽️ Diet Effects

Extreme dieting can lower BMR

  • • Metabolic adaptation
  • • Hormone changes
  • • Sustainable approaches work better
⚕️ Health Conditions

Medical conditions affect BMR

  • • Thyroid disorders
  • • Diabetes
  • • Medications

Example Cases

Case 1: Active Male Office Worker

Input Parameters: Male, 35 years old
Physical: 175cm, 80kg
Activity: Moderate (gym 4x/week)
BMR Result: 1,780 calories/day
TDEE: 2,759 calories/day
Goal: Maintain weight

Use Case: Perfect for meal planning and maintaining current fitness level while working a desk job.

Case 2: Female Weight Loss Goal

Input Parameters: Female, 28 years old
Physical: 165cm, 70kg
Activity: Light (walking 3x/week)
BMR Result: 1,512 calories/day
TDEE: 2,079 calories/day
Goal: Lose 0.5kg/week

Use Case: Create a 500-calorie deficit (1,579 cal/day) for healthy sustainable weight loss.

Frequently Asked Questions

How many calories should I eat to lose weight (calorie deficit)?
Start from your maintenance calories (TDEE) and subtract 300–500 kcal/day for a sustainable 0.25–0.5 kg (0.5–1 lb) weekly loss. Example: if TDEE = 2,300 kcal, target ≈ 1,800–2,000 kcal/day. Adjust every 2–4 weeks as body weight changes.
How to calculate maintenance calories (TDEE calculator)?
This tool estimates BMR using Mifflin–St Jeor and multiplies by your activity level to get TDEE (maintenance). Pick the activity that best matches your weekly routine to get daily calorie needs for weight maintenance.
Calories for muscle gain (calorie surplus)?
Add 200–300 kcal/day above TDEE for lean gain. Combine with progressive strength training and aim for ~1.6–2.2 g protein/kg body weight. Reassess every 2–4 weeks based on weight and strength changes.
What do the activity levels mean?
Sedentary: desk job, little exercise; Light: 1–3 light sessions/week; Moderate: 3–5 moderate sessions/week; Very Active: 6–7 hard sessions/week; Extremely Active: very hard training or physical job. Choose the closest match.
BMR vs TDEE — what is the difference?
BMR is the energy to keep you alive at complete rest. TDEE = BMR × activity factor, i.e., your daily maintenance calories including movement, exercise and digestion.
How should I set my macros (protein, carbs, fat)?
Common starting points: protein 1.6–2.2 g/kg body weight; fat 20–35% of calories; remaining calories from carbs. Prioritize protein and fiber for satiety during fat loss.
How often should I recalculate calories?
Update inputs whenever body weight changes by ~2–3%, activity pattern shifts, or goals change. Recalculate every 2–4 weeks during active cutting/bulking phases.

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