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Calorie Calculator: BMR, TDEE & Daily Calories for Weight Goals

Estimate your total daily energy expenditure and personalized calorie targets for weight loss, maintenance, or muscle gain. The calculator uses the Mifflin‑St Jeor equation, one of the most accurate formulas for BMR.

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What Are BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain vital functions (breathing, circulation, cell production). TDEE (Total Daily Energy Expenditure) adds the calories burned through physical activity. Knowing your TDEE helps you set calorie targets for weight loss, maintenance, or muscle gain.

This calculator uses the Mifflin‑St Jeor equation, which is considered one of the most accurate for estimating BMR in non‑obese individuals.

Mifflin‑St Jeor Equation

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

After calculating BMR, multiply by the appropriate activity factor to get TDEE. Then adjust based on your goal (typically ±500 calories for ~0.5 kg per week change).

Calorie Calculation Example

Person: 30‑year‑old male, 180 cm, 80 kg, moderately active (exercise 3‑5 days/week).

  • BMR = (10×80) + (6.25×180) – (5×30) + 5 = 800 + 1125 – 150 + 5 = 1780 calories/day
  • TDEE = BMR × activity factor (1.55) = 1780 × 1.55 = 2759 calories/day
  • For weight loss: 2759 – 500 = 2259 calories/day
  • For maintenance: 2759 calories/day
  • For weight gain: 2759 + 500 = 3259 calories/day

How to Calculate Your Daily Calories: Step by Step

  1. Calculate BMR using the Mifflin‑St Jeor formula for your gender.
  2. Choose your activity level (sedentary, lightly active, etc.) and multiply BMR by the corresponding factor.
  3. Determine your TDEE – this is the calories needed to maintain your current weight.
  4. Adjust for your goal: subtract 500 for weight loss, add 500 for weight gain, or keep TDEE for maintenance.
  5. Monitor and tweak based on actual progress; individual variations exist.

Frequently Asked Questions About Calorie Calculators

❓ How accurate is the Mifflin‑St Jeor equation?
It is accurate for most people, but individual variations (muscle mass, hormones) can affect true BMR. It tends to overestimate in obese individuals and underestimate in very muscular people.

❓ What activity level should I choose?
Be honest. If you have a desk job and exercise lightly 1‑3 days/week, choose “Lightly active”. If you are unsure, start with a lower estimate and adjust after two weeks.

❓ Why do I need to add/subtract 500 calories for weight goals?
One pound (0.45 kg) of body fat equals approximately 3500 calories. A daily deficit/surplus of 500 calories yields about 0.5 kg change per week, a safe and sustainable rate.

❓ Can I use this calculator if I am pregnant or breastfeeding?
Calorie needs increase during pregnancy and lactation. Consult your healthcare provider for personalized advice.

❓ Should I eat back exercise calories?
The TDEE already accounts for your activity level, so additional exercise calories are already included. Avoid double‑counting.