Calorie Calculator
Estimate your daily calorie needs using the Mifflin-St Jeor equation. Get your BMR and TDEE for maintenance, weight loss, and weight gain.
How to Use the Calorie Calculator
Estimating your daily calorie needs is straightforward:
- Enter your age — Your age in years affects your metabolic rate.
- Select your gender — Men and women have different BMR calculations.
- Enter your height and weight — Use centimeters and kilograms for accurate results.
- Select your activity level — Choose the option that best describes your typical weekly physical activity.
- Click "Calculate Calories" — View your BMR, maintenance calories (TDEE), and recommended intake for weight loss or gain.
About Calorie Calculation
This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR). Published in 1990, it has been validated in numerous studies and is recommended by the Academy of Nutrition and Dietetics.
The Mifflin-St Jeor formulas are:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Your BMR is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE). For weight loss, a deficit of 500 calories per day (approximately 1 pound per week) is generally recommended. For weight gain, a surplus of 500 calories per day is typical. Always consult a healthcare professional before making significant changes to your diet.
Frequently Asked Questions
The Mifflin-St Jeor equation is a formula used to estimate Basal Metabolic Rate (BMR). For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161. It is considered one of the most accurate BMR estimation formulas available.
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes your BMR plus calories burned through daily activities and exercise. TDEE = BMR × Activity Factor.
A safe and sustainable rate of weight loss is about 1 pound (0.45 kg) per week, which requires a daily deficit of approximately 500 calories below your TDEE. Eating below your BMR is generally not recommended. Always consult with a healthcare provider before beginning a weight loss program.
The Mifflin-St Jeor equation is accurate to within about 10% for most people. Individual factors like genetics, body composition, medications, and health conditions can affect actual calorie needs. Use the results as a starting point and adjust based on your real-world results over 2 to 4 weeks.