Calorie Calculator

How This Calculator Works

This calculator uses the Mifflin–St Jeor equation, one of the most widely accepted formulas for estimating daily calorie needs.

Step 1: Basal Metabolic Rate (BMR)
We first calculate your BMR, which is the number of calories your body burns each day at rest.
This is based on your weight, height, age, and sex.

Step 2: Activity Adjustment
Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE) — the calories you need to maintain your current weight.

Step 3: Mild Weight Loss Estimate
For a sustainable fat-loss target, we subtract ~500 calories per day from your maintenance calories.
This equals roughly:

  • 1 lb per week (U.S. units)

  • 0.45 kg per week (metric units)

Unit Accuracy
If U.S. units are selected, all values are automatically converted into metric units behind the scenes before calculations are performed. This ensures the formula remains accurate regardless of which system you use.

Why This Method?

  • Used in clinical nutrition research

  • More accurate than older formulas for most people

  • Designed for real-world, sustainable results

  • Provides a starting estimate, not a rigid prescription

These numbers are intended as a practical baseline. Individual needs can vary based on genetics, training intensity, recovery, and adherence.

TDEE Calculator