Estimated daily calories
2633 kcal
BMR: 1699 kcal | TDEE: 2633 kcal
Estimate BMR and TDEE to set a practical daily calorie target for your current goal.
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A calorie calculator estimates your Total Daily Energy Expenditure (TDEE) — the calories your body burns each day — using the Mifflin-St Jeor formula plus an activity multiplier.
Estimates may vary and are not medical advice.
Estimated daily calories
2633 kcal
BMR: 1699 kcal | TDEE: 2633 kcal
A calorie calculator estimates your Total Daily Energy Expenditure (TDEE) — the calories your body burns each day — using the Mifflin-St Jeor formula plus an activity multiplier.
Your body burns calories at rest (Basal Metabolic Rate, BMR) for basic functions like breathing and circulation, and additional calories through physical activity. Total Daily Energy Expenditure (TDEE) combines BMR with an activity factor to estimate total daily calorie burn.
The Mifflin-St Jeor equation is the most clinically validated formula for estimating BMR: for men, BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5; for women, the constant is −161. TDEE = BMR × activity multiplier (1.2 for sedentary, 1.55 for moderate, 1.9 for very active).
Enter your age, height, weight, and biological sex. These are used in the Mifflin-St Jeor equation, the most validated formula for estimating Basal Metabolic Rate (BMR).
Choose the activity level that best reflects your typical week: Sedentary (desk job, little exercise), Lightly active (1–3 days/week), Moderately active (3–5 days), Very active (6–7 days), or Extra active (physical job + training).
The result shows your Total Daily Energy Expenditure (TDEE) — the calories you need to maintain weight — plus calorie targets for weight loss (–500 cal/day for ~1 lb/week loss) and weight gain (+500 cal/day for ~1 lb/week gain).
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The Mifflin-St Jeor equation, which is widely considered the most accurate BMR formula for most adults. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: same formula minus 161. TDEE = BMR × activity multiplier.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — the minimum energy needed to keep organs functioning. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through all physical activity. You need to eat at your TDEE to maintain your current weight.
The Mifflin-St Jeor equation estimates TDEE within ±10% for most adults. Accuracy decreases for athletes with very high muscle mass (formula underestimates) and individuals with medical conditions affecting metabolism. Treat results as a starting point and adjust based on real-world weight changes over 2–4 weeks.
A deficit of 500 calories per day below your TDEE produces approximately 1 lb (0.45 kg) of weight loss per week. A 250-calorie deficit yields 0.5 lb/week. Do not go below 1,200 calories/day for women or 1,500 calories/day for men without medical supervision — very low intakes can cause muscle loss and nutritional deficiencies.
No. All calculations run locally in your browser. Your height, weight, and age are never transmitted to any server.
Height, weight, and age stay in your browser—calorie estimates are not uploaded.
Estimates may vary and are not medical advice.
For planning and education—not a substitute for clinical assessment. Health information is for educational purposes only and is not medical advice. Consult a qualified healthcare provider before making health decisions.
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Reviewed by EverydayTools Editorial Team on 2026-05-03.