Calorie
Calculator
Calculate your BMR and TDEE to find exactly how many calories you need each day — for weight loss, maintenance, or gain.
Your Details
Calorie Goals
About this calculator
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest to maintain basic functions. Your Total Daily Energy Expenditure (TDEE) is then calculated by multiplying BMR by an activity factor that reflects how much you move each day.
To maintain your current weight, eat at your TDEE. A deficit of roughly 500 calories per day leads to approximately 0.5 kg of weight loss per week. A surplus leads to gain. These are estimates — individual metabolism varies, and results should be treated as a starting point for tracking, not a precise prescription.