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Find your daily calorie needs for weight loss or gain.
🔥 BMR = calories burned at complete rest. TDEE = total daily burn including activity. Eat less than TDEE to lose weight.
This calculator estimates your daily calorie needs using the Mifflin-St Jeor equation, the most accurate formula for most people. It shows your BMR (calories at rest) and TDEE (total daily burn including activity), plus targets for losing or gaining weight.
The Mifflin-St Jeor formula estimates BMR from your weight, height, age, and sex. Your TDEE multiplies BMR by an activity factor (1.2 for sedentary up to 1.9 for very active). To lose weight, eat below TDEE; to gain, eat above.
These formulas are accurate within about ±10% for most people, but individual metabolism varies based on muscle mass, genetics, hormones, and gut health. Use the number as a starting point and adjust based on real-world results over 2-3 weeks.
Disclaimer: This tool is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Results are estimates and should be discussed with a qualified healthcare provider before making health-related decisions.
The Calorie Calculator lets you figure out calorie calculatorinstantly, without reaching for a spreadsheet or doing the math by hand. Whether you're planning a budget, checking a loan, or working through homework, the tool applies the correct formula behind the scenes and shows the result the moment you enter your numbers.
Unlike a static chart or table, this calculator adapts to your exact inputs. You can adjust any value and see the outcome update in real time, which makes it easy to compare scenarios — for example, "what if the rate were 1% lower?" or "what if I paid an extra $50 a month?"
Common uses: people reach for this tool when they need to find a calorie calculator by goal, calories for weight loss or gain, tdee calculator by activity level, or how many calories to lose weight.
Browser-based tools like this one have a few real advantages over installed software or manual methods:
The Calorie Calculator is based on the following formula:
TDEE = BMR × activity factor
Variables: TDEE = Total daily energy expenditure (kcal/day) BMR = Basal metabolic rate, calories burned at rest (kcal/day) activity factor = 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extremely active
Total daily energy expenditure. BMR (Mifflin-St Jeor) is calories at rest; the activity factor (≈1.2 sedentary to ≈1.9 very active) scales it for movement. Eat below TDEE to lose weight.
Worked example: Step 1: A 30-year-old man, 80 kg, 180 cm has BMR = 1,780 (Mifflin-St Jeor). Step 2: Moderate exercise 3-5 days a week: activity factor 1.55. Step 3: TDEE = 1,780 × 1.55 = 2,759. Result: about 2,760 calories per day to maintain weight.
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