Calorie Calculator

Knowing your daily calorie needs is the foundation of any effective diet or fitness plan. Our free calorie calculator uses the Mifflin-St Jeor equation — the most accurate formula for estimating Basal Metabolic Rate (BMR) — and multiplies by your activity factor to give your Total Daily Energy Expenditure (TDEE).

How Calories are Calculated

BMR (Basal Metabolic Rate): Calories burned at complete rest to maintain vital functions. TDEE = BMR × Activity Factor. Activity factors range from 1.2 (sedentary) to 1.9 (very active). To lose weight: eat 500 calories below TDEE. To gain weight: eat 300–500 calories above TDEE.

Mifflin-St Jeor Formula

Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5. Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161.