Calorie Calculator – BMR & TDEE
Find your BMR, TDEE, and daily calorie goal. For weight loss, maintenance, or gain. All in your browser.
Moderate exercise 3–5 days/week
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body uses at rest to maintain basic life functions. It depends on your sex, age, height, and weight. The Mifflin-St Jeor formula is widely used because it was validated in studies and performs well across different body types.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your BMR plus the calories you burn through activity— from walking and desk work to exercise. Multiplying your BMR by an activity factor (e.g. 1.55 for moderate activity) gives a practical estimate of your daily calorie intake—how many calories per day you need to maintain your weight.
Why this formula?
The Mifflin-St Jeor equation is recommended by the American Dietetic Association and is used in clinical and research settings. It tends to be more accurate than older formulas like Harris-Benedict for today’s populations. Results are estimates; individual needs can vary. This tool is for general guidance only and does not replace advice from a doctor or dietitian.
No medical claims. Not a substitute for professional health or nutrition advice.
Frequently Asked Questions
Is this calorie calculator accurate?
This calculator uses the Mifflin-St Jeor equation, which is the standard used by dietitians and research. It gives a solid estimate of your daily energy needs. Individual results can vary with metabolism, muscle mass, and health conditions, so treat it as a starting point rather than medical advice.
How often should I recalculate my calories?
Recalculate when your weight changes by more than a few pounds, when your activity level changes, or every few months. As you lose or gain weight, your BMR changes slightly, so updating your numbers keeps your target accurate.
Is this for both men and women?
Yes. The formula uses different constants for biological sex because average lean mass and metabolism differ. Choose the option that matches you for the most accurate estimate.
Why do I need to enter my activity level?
Your basal metabolic rate (BMR) is the calories you burn at rest. Total daily expenditure (TDEE) adds the energy you use from movement. Activity level multiplies your BMR to estimate that total, so the result matches how active you are.
Can I use this to lose or gain weight?
Yes. The calculator adjusts your daily target for 'Lose weight' (about a 20% deficit) or 'Gain weight' (about a 15% surplus). These ranges are intended to support steady, sustainable change. This tool is for guidance only and does not replace advice from a doctor or dietitian.
What are BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) is BMR plus calories from activity. The calculator multiplies your BMR by an activity factor to get TDEE, then adjusts for your goal (maintain, lose, or gain weight).
Is the calorie calculator free and private?
Yes. The tool is 100% free with no signup. All calculations run in your browser—no data is sent to any server. Your height, weight, age, and results never leave your device.
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