Calorie Calculator
Enter your details to estimate your BMR and daily calorie needs.
How this calculator works
This tool estimates your Basal Metabolic Rate (BMR) — the calories your body burns at rest — using the Mifflin-St Jeor equation, which is generally considered one of the more accurate BMR formulas for the general population. It then multiplies your BMR by an activity factor to estimate your Total Daily Energy Expenditure (TDEE), the calories you burn in an average day including movement and exercise. For a deeper look at the deficit math, see our full guide to calorie deficits.
The formula
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × activity multiplier
| Activity level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Light (exercise 1-3 days/week) | 1.375 |
| Moderate (exercise 3-5 days/week) | 1.55 |
| Active (exercise 6-7 days/week) | 1.725 |
| Very active (hard exercise daily) | 1.9 |
Frequently asked questions
How much should I eat to lose weight?
A common rule of thumb is that a 500 calorie/day deficit below maintenance (TDEE) works out to roughly 0.5 kg (about 1 lb) of weight loss per week, based on 1 kg of body fat holding roughly 7,700 calories. In practice this is a rough estimate, not a guarantee — your body adapts to a sustained deficit by lowering its own energy expenditure, so real-world weight loss tends to run slower than the simple math predicts, especially over many weeks. A smaller 250 calorie/day deficit gives a milder, more sustainable starting point.
Is this the same as counting macros?
No — this calculator only estimates total calories. How you split those calories between protein, carbs, and fat (macronutrients) is a separate decision that depends on your goals and preferences.