Calculate your daily calorie needs to maintain, lose, or gain weight based on your activity level and goals.
This calculator uses the Mifflin-St Jeor Equation, considered the most accurate BMR formula for most people. It calculates your Basal Metabolic Rate (BMR) - the calories your body burns at rest - then multiplies by your activity level to get your Total Daily Energy Expenditure (TDEE).
BMR (men): (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
BMR (women): (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Note: A deficit of 3,500 calories equals approximately 1 pound of weight loss. Adjust gradually and consult a healthcare provider for personalized advice.