Calorie & BMR Calculator
Your resting burn (BMR) and daily calorie needs (TDEE) from the Mifflin-St Jeor equation — with a goal built in.
How your calories are worked out
First we find your Basal Metabolic Rate (BMR) — the energy your body uses just to keep you alive — using the Mifflin-St Jeor equation, widely regarded as one of the most accurate everyday estimates:
Men: BMR = 10×kg + 6.25×cm − 5×age + 5
Women: BMR = 10×kg + 6.25×cm − 5×age − 161
Your BMR is then multiplied by an activity factor to get your TDEE — the calories you burn on a typical day. Your goal simply adds or subtracts a daily deficit or surplus on top.
FAQ
What's the difference between BMR and TDEE?
BMR is what you'd burn lying in bed all day. TDEE is BMR times an activity factor, so it reflects the calories you actually use once you move, work, and train.
How many calories should I eat to lose weight?
A common, sustainable target is about 500 kcal/day below your TDEE — roughly 0.45 kg (1 lb) of fat per week. Very aggressive deficits are harder to keep up and can cost muscle.
Is this a substitute for professional advice?
No. These are population-average estimates. For a plan matched to your health, see a doctor or registered dietitian.