Calorie Calculator (BMR & TDEE)
Find your daily calorie needs and targets to maintain, lose or gain weight.
US (ft, lb)Metric (cm, kg)
MaleFemale
BMR (basal metabolic rate)
TDEE (daily calories burned)
| Goal | Daily calories |
|---|---|
| Weight loss (1 lb/week) | 2,235 kcal |
| Mild loss (0.5 lb/week) | 2,485 kcal |
| Maintain weight | 2,735 kcal |
| Mild gain (0.5 lb/week) | 2,985 kcal |
| Weight gain (1 lb/week) | 3,235 kcal |
BMR uses the Mifflin–St Jeor equation; TDEE = BMR × activity factor. A deficit of about 500 kcal/day equals roughly 1 lb of weight loss per week. Estimates only — adjust to your results and consult a professional if needed.
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BMR & TDEE Formula
This calculator estimates basal metabolic rate with the Mifflin–St Jeor equation:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × activity factor. Then daily targets are set relative to TDEE.
Activity Multipliers
| Activity level | Factor |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Lightly active (1–3 days/week) | 1.375 |
| Moderately active (3–5 days/week) | 1.55 |
| Very active (6–7 days/week) | 1.725 |
| Extra active (hard exercise / physical job) | 1.9 |
Estimates only — actual needs vary with body composition, genetics and health. Consult a registered dietitian or doctor before making major dietary changes.
Frequently Asked Questions
- What is the difference between BMR and TDEE?
- BMR (basal metabolic rate) is the calories you burn at complete rest. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor, representing all the calories you burn in a day.
- How many calories should I eat to lose weight?
- A deficit of about 500 calories per day below your TDEE leads to roughly 1 pound of fat loss per week, since about 3,500 calories equal 1 pound. A 250-calorie deficit gives about half a pound per week.
- How many calories to gain muscle?
- A surplus of about 250–500 calories per day above your TDEE, combined with resistance training and adequate protein, supports lean muscle gain while limiting fat gain.
- Which activity level should I choose?
- Sedentary means a desk job with little exercise. Light is 1–3 workouts a week, moderate is 3–5, very active is 6–7, and extra active is for hard daily training or physical labor. When unsure, pick the lower option.
- How accurate is the Mifflin–St Jeor equation?
- It is one of the most accurate formulas for estimating BMR in the general population, but individual metabolism varies. Use the result as a starting point and adjust based on real-world progress.
📅 Last updated: June 2026 · Formulas follow standard banking / tax conventions · Results are for reference only.