Calorie (BMR/TDEE) calculator
Work out how many calories you burn in a day — your maintenance calories (TDEE) and resting metabolism (BMR) — using the trusted Mifflin-St Jeor equation.
Enter your sex, age, weight, height and activity level, and the tool also shows gentle weight-loss and weight-gain calorie targets. A planning-level guide, computed entirely in your browser.
Your details
Used in the Mifflin-St Jeor equation.
Current body weight in kilograms.
Standing height in centimetres.
Moderate exercise 3–5 days/week
Maintenance calories (TDEE)
2,507
kcal/day to keep your weight steady
BMR (at rest)
1,618 kcal
BMR
1,618 kcal
Activity factor
×1.55
Mild loss (~0.5 kg/wk)
2,007 kcal
Mild gain (~0.5 kg/wk)
3,007 kcal
| BMR equation (Mifflin-St Jeor) | 10·kg + 6.25·cm − 5·age + (5 ♂ / −161 ♀) |
| Your BMR | 10×70 + 6.25×170 − 5×30 + 5 = 1,618 kcal |
| Maintenance (TDEE) | 1,618 kcal × 1.55 = 2,507 kcal/day |
| Mild weight loss | 2,507 − 500 = 2,007 kcal/day |
| Mild weight gain | 2,507 + 500 = 3,007 kcal/day |
A planning-level estimate. The Mifflin-St Jeor equation predicts resting energy for a typical adult; real needs vary with body composition, genetics, pregnancy, illness and medication. The ~500 kcal/day adjustment maps to roughly 0.5 kg per week, since about 7,700 kcal ≈ 1 kg of body fat. Not medical advice — consult a clinician or registered dietitian before making large dietary changes.
From your body to a daily calorie number
Your calorie needs start from the energy you burn at rest, then scale up with how active you are; small adjustments set targets for losing or gaining weight.
Resting energy (BMR)
The Mifflin-St Jeor equation turns your sex, age, weight and height into the calories you burn at complete rest each day.
Maintenance (TDEE)
Multiply BMR by an activity factor from 1.2 (sedentary) to 1.9 (very active) to get the calories that keep your weight steady.
Loss & gain targets
Subtract or add about 500 kcal/day — roughly 0.5 kg per week — for gentle, sustainable weight change.
Calories, answered
How are my daily calories calculated?+
First the Mifflin-St Jeor equation estimates your basal metabolic rate (BMR): 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years), then + 5 for men or − 161 for women. Your maintenance calories (TDEE) are BMR multiplied by an activity factor that reflects how much you move during a typical day.
What is the difference between BMR and TDEE?+
BMR (basal metabolic rate) is the energy your body burns at complete rest just to stay alive — breathing, circulation, cell repair. TDEE (total daily energy expenditure) is your BMR scaled up by an activity factor to include movement, exercise and digestion. TDEE is the number that tells you how much to eat to maintain your weight.
Which activity level should I choose?+
Use Sedentary (×1.2) for a desk job with little exercise, Light (×1.375) for 1–3 light workouts a week, Moderate (×1.55) for 3–5 sessions, Active (×1.725) for hard training 6–7 days a week, and Very active (×1.9) for a physical job or twice-daily training. When unsure, choose the lower option — most people overestimate how active they are.
How many calories should I cut to lose weight?+
A deficit of about 500 kcal per day below your maintenance calories tends to produce roughly 0.5 kg of weight loss per week, because about 7,700 kcal is stored in 1 kg of body fat. This tool shows that mild-loss target automatically. Faster cuts are harder to sustain and risk muscle loss, so a moderate deficit is usually best.
Is the Mifflin-St Jeor equation accurate?+
It is one of the most validated predictive equations and is recommended by the Academy of Nutrition and Dietetics for healthy adults, typically landing within about 10% of measured resting energy. It is still an estimate: very muscular, very lean, elderly, pregnant or ill individuals may differ, so treat the result as a starting point and adjust based on real-world results.
Does this calculator give medical advice?+
No. It is an educational planning tool. Energy needs change with health conditions, pregnancy, breastfeeding, medication and growth in children and teenagers. Speak to a doctor or a registered dietitian before making significant changes to your diet or starting a weight-loss programme.
Sources & data note
Based on the Mifflin-St Jeor resting-energy equation, scaled by standard activity factors (1.2–1.9), with a ~500 kcal/day adjustment for mild weight change (≈7,700 kcal per kg of body fat). Results are indicative estimates for healthy adults, not medical advice — verify with a doctor or registered dietitian before changing your diet.