Calorie Calculator
Estimate your daily calorie needs using the Mifflin-St Jeor formula, and get a target for losing, maintaining, or gaining weight.
- BMR (base metabolic rate)–
- Maintenance (TDEE)–
Suggested daily macros
How this is calculated
BMR (women) = 10 × kg + 6.25 × cm − 5 × age − 161
TDEE = BMR × activity multiplier
This uses the Mifflin-St Jeor equation, generally considered more accurate than the older Harris-Benedict formula. A 500 calorie/day deficit or surplus roughly corresponds to 1 lb (0.45 kg) of body weight change per week.
BMR only estimates the calories your body burns at complete rest. Multiplying by an activity factor accounts for calories burned through daily movement and exercise, giving your total daily energy expenditure (TDEE).
Formula-based estimates are typically within about 10% of true measured metabolic rate for most people, but individual metabolism varies. Treat the number as a starting point and adjust based on your actual results over a few weeks.
Not medical or dietary advice. Consult a doctor or registered dietitian for individualized guidance. See our Terms of Use.