Calorie Calculator

Your Body Metrics

Enter your details below to get personalized calorie recommendations using the Mifflin-St Jeor equation (most accurate for general population).

Age years Gender

Height ft in or cm

Weight lbs or kg

Activity Level

About This Calorie Calculator

This Calorie Calculator uses the Mifflin-St Jeor equation — considered the most accurate formula for estimating Basal Metabolic Rate (BMR) in healthy adults. It then multiplies by your activity level to determine Total Daily Energy Expenditure (TDEE) and provides personalized calorie targets for weight maintenance, loss, or gain. Perfect for anyone tracking nutrition, fitness goals, or planning dietary changes.

How to Use

1. Enter Your Age — Input your age in years (15-120).

2. Select Your Gender — Choose Male or Female for accurate formula selection.

3. Enter Your Height — Use feet/inches or centimeters. Values sync automatically.

4. Enter Your Weight — Use pounds or kilograms. Values sync automatically.

5. Select Activity Level — Choose the option that best matches your daily exercise routine.

6. Click Calculate — Press the "Calculate Calories" button to see your BMR, TDEE, and personalized calorie recommendations for different goals.

How It Works & Formula

This calculator uses the Mifflin-St Jeor equation, which research shows is more accurate than older formulas like Harris-Benedict for modern populations.

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

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

Where:
• Weight = Body weight in kilograms
• Height = Body height in centimeters
• Age = Age in years
• BMR = Basal Metabolic Rate (calories burned at complete rest)

TDEE = BMR × Activity Factor

Activity Factors:
• Sedentary (1.2) – Little or no exercise
• Lightly active (1.375) – Light exercise 1-3 days/week
• Moderately active (1.55) – Moderate exercise 3-5 days/week
• Very active (1.725) – Hard exercise 6-7 days/week
• Super active (1.9) – Physical job + intense training

Weight Change Formula

1 lb of body fat ≈ 3,500 calories

Creating a daily deficit of 500 calories results in approximately 1 lb of weight loss per week. A daily surplus of 500 calories results in approximately 1 lb gained per week.

Real-Life Example

Example: A 30-year-old female weighing 59 kg (130 lbs) and 165 cm (5'5") tall, with a lightly active lifestyle.

BMR = (10 × 59) + (6.25 × 165) − (5 × 30) − 161
BMR = 590 + 1031.25 − 150 − 161
BMR = 1,310 calories/day
TDEE = 1,310 × 1.375 = 1,801 calories/day

Goal-based recommendations:
• Maintain weight: 1,800 calories/day
• Weight loss (0.5 lb/week): 1,550 calories/day
• Weight loss (1 lb/week): 1,300 calories/day

Tip: For sustainable results, aim for a 250-500 calorie daily deficit rather than aggressive restriction. Combine with strength training to preserve muscle mass.

Activity Level Reference Table

Use this table to understand how different activity levels affect your daily calorie needs.

Activity Level	Multiplier	Description	Example (BMR = 1,400)
Sedentary	1.2	Little or no exercise, desk job	1,680 cal/day
Lightly Active	1.375	Light exercise 1-3 days/week	1,925 cal/day
Moderately Active	1.55	Moderate exercise 3-5 days/week	2,170 cal/day
Very Active	1.725	Hard exercise 6-7 days/week	2,415 cal/day
Super Active	1.9	Physical job + intense training	2,660 cal/day

TDEE (Total Daily Energy Expenditure) = BMR × Activity Multiplier

Frequently Asked Questions

What is the difference between BMR and TDEE? +

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. TDEE (Total Daily Energy Expenditure) includes all activity: walking, exercise, digestion, and daily movement. TDEE = BMR × Activity Factor and represents your true daily calorie need for weight maintenance.

How accurate is the Mifflin-St Jeor formula? +

The Mifflin-St Jeor equation is considered the most accurate BMR formula for healthy adults, with studies showing it's within 10-15% of true metabolic rate for most people. It was developed in 1990 and has been validated across diverse populations, making it more accurate than older formulas like Harris-Benedict.

How many calories should I eat to lose weight? +

A deficit of 250-500 calories below your TDEE per day results in 0.5-1 lb of weight loss per week, which is considered safe and sustainable. Never consume fewer than 1,200 calories (women) or 1,500 calories (men) without medical supervision, as very low-calorie diets can cause nutrient deficiencies and metabolic slowdown.

What is zigzag calorie cycling? +

Zigzag calorie cycling involves alternating higher and lower calorie days while maintaining the same weekly average. This can help prevent metabolic adaptation, reduce hunger, and make dieting more sustainable. For example, eating slightly more on workout days and slightly less on rest days.

Do I need to track macros or just calories? +

For weight loss, calorie tracking is most important. However, macronutrient distribution affects body composition, satiety, and energy levels. A balanced diet with adequate protein (0.7-1g per lb of body weight) helps preserve muscle during weight loss. This calculator provides a balanced starting point of 40% carbs, 30% protein, 30% fat.

How often should I recalculate my calorie needs? +

Recalculate every 5-10 lbs of weight change, when your activity level changes significantly, or every few months as you age. As you lose weight, your BMR decreases because you're carrying less mass, so your calorie needs will gradually decrease as well.

Related Calculators & Resources

BMI Calculator BMR Calculator Body Fat Calculator Currency Converter Discount Calculator Log Calculator

Understanding Your Calorie Needs

3,500 Calories = 1 Pound

A daily deficit of 500 calories results in ~1 lb of fat loss per week. A surplus of 500 calories leads to ~1 lb gained per week.

BMR vs TDEE

BMR = calories burned at complete rest. TDEE = total daily energy expenditure = BMR × activity factor.