Calculate your daily calorie needs using the Mifflin-St Jeor equation. Find your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) for weight loss, maintenance, or muscle gain goals.
Our Calorie Calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR. It calculates your Basal Metabolic Rate (calories burned at rest) and then applies an activity multiplier to determine your Total Daily Energy Expenditure (TDEE). All calculations happen in your browser — no data is sent to any server.
The Mifflin-St Jeor equation is widely regarded as the most accurate BMR formula for the general population, with studies showing it's accurate within 10% for most people. However, individual metabolism varies, so treat the results as a starting point and adjust based on real-world progress.
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic life functions (breathing, circulation, cell production) while at complete rest. It represents about 60-75% of your total daily calorie burn.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including all physical activities, from walking to intense exercise.
A safe and sustainable deficit is 500 calories per day, which typically results in about 0.5 kg (1 lb) of weight loss per week. Never go below 1200 calories/day for women or 1500 for men without medical supervision.
Yes! Select "Gain Muscle" as your goal. The calculator will add a 250-500 calorie surplus to your TDEE. For muscle gain, combine this with resistance training and adequate protein intake (about 1.6-2.2g per kg of body weight).