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Calorie Calculator

Calculate your daily calorie needs using the Mifflin-St Jeor equation. See your BMR and TDEE based on age, height, weight, and activity level.

HealthWellness
BMR (Basal Metabolic Rate)
1,699kcal/day
Calories burned at complete rest
TDEE (Total Daily Energy)
2,633kcal/day
Calories to maintain current weight

Using the Mifflin-St Jeor equation. Multiply by 1.55 for moderate activity level.

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to keep you alive — breathing, circulating blood, maintaining organs. It typically accounts for 60–75% of your total daily calorie burn. The Mifflin-St Jeor equation estimates BMR using your age, height, weight, and sex.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including exercise and daily activities. It’s calculated by multiplying your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active). Eating roughly this many calories should maintain your current weight. Eat less to lose weight, more to gain.

How accurate is this?

The Mifflin-St Jeor equation is considered the most reliable BMR formula for most people, accurate to within about 10%. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use the result as a starting point and adjust based on real-world results over a few weeks.

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