How to use this calorie calculator
- Select your sex (male or female).
- Enter your age, height, and weight.
- Choose your activity level from the dropdown.
- View your TDEE (maintenance calories), BMR, and calorie targets for weight loss and weight gain.
Mifflin-St Jeor equation
This calculator uses the Mifflin-St Jeor equation, considered the most accurate for estimating BMR:
TDEE = BMR × activity multiplier.
Activity level multipliers
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, no exercise | 1.2 |
| Lightly active | Light exercise 1-3 days/week | 1.375 |
| Moderately active | Moderate exercise 3-5 days/week | 1.55 |
| Very active | Hard exercise 6-7 days/week | 1.725 |
| Extra active | Athlete or physical job + exercise | 1.9 |
Frequently asked questions
How accurate is this calorie calculator?
The Mifflin-St Jeor equation is accurate to within 10% for most people. Individual metabolism can vary due to genetics, muscle mass, hormones, and other factors. Use the result as a starting point and adjust based on your actual weight changes over 2-4 weeks.
How many calories should I eat to lose weight?
A deficit of 500 calories below your TDEE typically leads to ~0.5 kg (1 lb) of weight loss per week. Avoid going below 1,200 calories (women) or 1,500 calories (men) without medical guidance.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep your organs functioning. TDEE adds the calories burned through daily activity and exercise. You should base your diet on TDEE, not BMR.
Should I eat back exercise calories?
If your activity level already accounts for your exercise, no. If you chose a lower activity level and exercise on top, you can eat back a portion (not all — calorie burn estimates from trackers are often inflated by 20-50%).