Calorie Calculator
Calculate your daily calorie needs (TDEE & BMR) using the Mifflin-St Jeor formula. Set your goal for weight loss, maintenance, or gain.
Activity Level
Goal
2,633
Daily Calories (Goal)
2,633
TDEE (Maintenance)
1,699
BMR (Base Metabolic Rate)
0
Calorie Surplus / Deficit
Live Engine Monitoring
v2.4.0-Stable5
Activity Levels
0ms
Latency
100%
Browser-Based
100% Private
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Instant Results
Updates as you change inputs.
Knowledge Base
Frequently Asked Questions
What is BMR vs TDEE?↓
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity level — it is the total calories you burn in a day.
What formula does this calculator use?↓
The Mifflin-St Jeor equation, which is widely considered the most accurate for estimating BMR. Male: BMR = 10W + 6.25H − 5A + 5. Female: BMR = 10W + 6.25H − 5A − 161 (W = kg, H = cm, A = age).
How many calories to lose 1 pound per week?↓
A 500 calorie/day deficit results in approximately 1 pound (0.45 kg) of fat loss per week, since 1 pound of fat ≈ 3,500 calories. The calculator subtracts 500 from your TDEE when you select this goal.
What activity level should I choose?↓
Be honest — most people overestimate their activity. Sedentary means a desk job with no exercise. Lightly active means 1-3 days of gym or walking. Moderately active means 3-5 workout days. Very active means hard exercise 6-7 days. Extra active means twice-daily training or a physical labor job.