Calorie Calculator
Estimate your basal metabolic rate and daily calorie needs for maintenance, weight loss, or weight gain based on your body metrics and activity level.
BMR
1,783 cal/day
Maintenance
2,763 cal/day
Weight Loss
2,263 cal/day
About 500 calories below maintenance
Weight Gain
3,263 cal/day
About 500 calories above maintenance
Based on the Mifflin-St Jeor equation and a moderately active activity level.
How to Use
- Enter your age and select your gender.
- Choose your preferred weight and height units, then enter your measurements.
- Pick the activity level that best matches your typical week.
- Review your estimated BMR, maintenance calories, and calorie targets for losing or gaining weight.
Frequently Asked Questions
What is BMR?
BMR stands for basal metabolic rate. It is an estimate of how many calories your body burns each day at complete rest just to support essential functions like breathing, circulation, and temperature regulation.
What is TDEE?
TDEE means total daily energy expenditure. It takes your BMR and multiplies it by an activity factor to estimate how many calories you burn in a typical day, including movement and exercise.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is one of the most widely used formulas for estimating calorie needs and is generally considered more accurate than older formulas for many adults. It still provides an estimate, so your real calorie needs may vary.
Why does the calculator show a 500 calorie adjustment for weight loss or gain?
A 500 calorie daily deficit or surplus is a common rule of thumb because it roughly corresponds to about 1 pound of weight change per week for many people. Actual results can differ based on metabolism, adherence, and body composition.
Should I eat exactly the maintenance calories every day?
Not necessarily. Day-to-day intake can fluctuate. Maintenance calories are a useful average target over time, and you can adjust up or down after tracking your weight, hunger, and activity for a few weeks.