Calorie Calculator (TDEE & BMR)
Estimate your daily calorie needs — BMR, maintenance (TDEE) and weight-loss or gain targets — using the Mifflin–St Jeor equation, 100% in your browser.
kcal/day
Macros at maintenance
🔒 Calculated in your browser — nothing is uploaded. Lose/gain targets assume a ~500 kcal/day change (about 0.45 kg / 1 lb per week). Estimates via the Mifflin–St Jeor equation; not medical advice — consult a professional before large deficits. Macros use 4 kcal/g for protein and carbs and 9 kcal/g for fat, split within standard dietary ranges.
BMR, TDEE and your goal
Enter your sex, age, weight, height and activity level. The tool first finds your Basal Metabolic Rate (BMR) — the calories your body burns at rest — using the Mifflin–St Jeor equation, which is one of the most accurate simple formulas. It then multiplies BMR by an activity factor (from 1.2 for sedentary up to 1.9 for very active) to estimate your Total Daily Energy Expenditure (TDEE): roughly the calories you burn per day. Maintenance equals your TDEE; a weight-loss target subtracts about 500 kcal/day (~0.5 kg/week) and a gain target adds the same.
Using the numbers
These are estimates. Real energy needs vary with body composition, genetics, hormones and how accurately you log activity, so use the result as a starting point and adjust based on how your weight actually changes over a few weeks. Very low intakes can be unsafe; a moderate 300–500 kcal deficit is usually more sustainable than a crash diet. This tool is for general information and is not medical or nutritional advice.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the calories your body needs at complete rest just to stay alive. TDEE is BMR multiplied by an activity factor and represents the total you burn in a normal day including movement and exercise.
How many calories should I eat to lose weight?
A common approach is to eat about 500 kcal below your TDEE for roughly half a kilogram of loss per week. The tool shows this target, but adjust based on real results and avoid extreme deficits.
Is my information sent to a server?
No. The estimate is calculated in your browser using the Mifflin–St Jeor equation. Nothing you enter is uploaded or stored.