Calorie Calculator

Basal Metabolic Rate (BMR) is the calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for modern populations. BMR accounts for approximately 60-75% of your total daily calorie expenditure.

Total Daily Energy Expenditure (TDEE) is your total calories burned per day, combining your BMR with physical activity. TDEE is crucial for weight management - eating below TDEE promotes weight loss, eating at TDEE maintains weight, and eating above TDEE supports weight gain. Our calculator multiplies your BMR by an activity factor to determine your personalized TDEE.

Weight loss occurs when you consume fewer calories than your body burns. Creating a calorie deficit of 500 calories per day typically results in losing about 0.5-1 kg (1-2 lbs) per week. Our calculator shows your maintenance calories (TDEE) and a 500-calorie deficit target for sustainable weight loss.

The Mifflin-St Jeor equation used here is accurate within ~10% for most people. However, individual factors like muscle mass, genetics, and health conditions can affect actual calorie needs. For precise nutritional planning, especially for athletes or those with medical conditions, consult a registered dietitian.

Choose Sedentary if you have little or no exercise. Light activity (1-3 days/week) for occasional exercise. Moderate (3-5 days/week) for regular fitness routines. Active (6-7 days/week) if you exercise daily or have a physical job. Very Active (2x/day) for athletes or intense training schedules.