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
5
Activity Levels
0ms
Latency
100%
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Knowledge Base
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.
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).
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.
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.