Calorie Calculator
Calculate your daily calorie needs and TDEE using the Mifflin-St Jeor equation.
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Your Calorie Needs
Maintenance Calories (TDEE)
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calories per day to maintain current weight
Basal Metabolic Rate (BMR)
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calories at complete rest
Calorie Goals by Target
Weight Gain
+0.5 kg/week
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Mild Weight Loss
−0.25 kg/week
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Weight Loss
−0.5 kg/week
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Extreme Weight Loss
−1 kg/week
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Disclaimer: This is an estimate based on population averages. Individual metabolism varies. Consult a qualified healthcare professional or registered dietitian for personalized advice.
Frequently Asked Questions
- What is TDEE?
- TDEE (Total Daily Energy Expenditure) is the total calories your body burns each day including your resting metabolism and all physical activity. Eating at your TDEE maintains your current weight.
- What is BMR?
- BMR (Basal Metabolic Rate) is the number of calories your body needs just to keep you alive at complete rest — breathing, circulation, cell production, and temperature regulation. It typically accounts for 60–75% of total calorie burn.
- How many calories should I eat to lose weight?
- A calorie deficit of around 500–550 calories per day below your TDEE typically produces roughly 0.5 kg of fat loss per week. Avoid going below 1,200 calories (women) or 1,500 calories (men) without medical supervision to prevent nutrient deficiencies.
- Which formula does this calculator use?
- This calculator uses the Mifflin-St Jeor equation, validated as the most accurate predictor of resting metabolic rate for most adults. It's preferred over the older Harris-Benedict equation for its modern accuracy.
- Why might my actual calorie needs differ?
- Genetics, hormones, body composition, medications, medical conditions, and even gut microbiome composition all influence metabolism. These formulas provide a good starting estimate — track your weight over 2–3 weeks and adjust intake accordingly.