Estimate the calories your body uses in a day and targets for your goal.
Not medical advice. Results are general estimates for adults and do not replace advice from a doctor or registered dietitian.
How to use it
The calculator first estimates your basal metabolic rate (BMR), the energy used at complete rest, with the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women. BMR multiplied by an activity factor (1.2 to 1.9) gives TDEE, your total daily energy expenditure.
Eating about 500 kcal below TDEE leads to roughly 0.5 kg (1 lb) of weight loss per week for many people; 500 kcal above leads to gain. Real results vary with water, muscle and how accurately food is counted, so treat the numbers as a starting point and adjust after a few weeks.
Targets under about 1,200 kcal (women) or 1,500 kcal (men) are flagged: very low-calorie diets should be supervised by a doctor.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy you burn at complete rest. TDEE adds daily movement and exercise, so it is the number to compare with what you eat.
How accurate is the Mifflin-St Jeor equation?
It is one of the better predictive equations for adults, but individuals can differ by 10% or more.
Should I use this if I am pregnant or have a medical condition?
No. Pregnancy, breastfeeding, diabetes and many other conditions change energy needs. Ask a doctor or dietitian.