Calorie Calculator
Estimate how many calories you need each day to maintain, lose, or gain weight — based on the Mifflin-St Jeor equation.
About this calculator
This calculator estimates your total daily energy expenditure (TDEE) from your BMR and activity level, then applies a calorie surplus or deficit for common weight goals. One pound of body fat is roughly 3,500 kcal, so a 500 kcal daily deficit loses about 1 lb per week.
Formula
BMR (Mifflin-St Jeor): Men: 10×kg + 6.25×cm − 5×age + 5 Women: 10×kg + 6.25×cm − 5×age − 161 Calories = BMR × activity factor
Results are estimates for information only — not medical advice. Sources: WHO, CDC, and peer-reviewed research.
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