Calorie Needs
Daily calories and BMR
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About this tool
Basal metabolic rate (BMR) is the minimum energy your body burns just staying alive at rest. Multiply it by an activity factor and you get total daily energy expenditure (TDEE) โ roughly what you need to eat to keep your weight steady. This calculator applies the Mifflin-St Jeor equation to your sex, age, height and weight, then shows TDEE plus target intakes for losing or gaining weight.
How to use
- Choose your sex and enter your age.
- Enter your height in centimeters and weight in kilograms.
- Pick an activity level โ low if you mostly sit, high if you train most days.
- Read your BMR, daily burn, and the intake for each goal.
Frequently asked questions
- Which formula does this use?
- The Mifflin-St Jeor equation: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5 for men, and the same with -161 instead of +5 for women. It tracks measured values in modern populations more closely than the older Harris-Benedict equation.
- How do I pick an activity level?
- Mostly sedentary multiplies BMR by 1.2; light exercise 1-3 days a week by 1.375; moderate exercise 3-5 days by 1.55; hard exercise 6-7 days by 1.725. When in doubt, pick one level lower โ most people overestimate.
- How many calories should I eat to lose weight?
- Eating 300-500 kcal below your daily burn typically loses about 0.3-0.5 kg per week. Dropping below your BMR is not recommended: it tends to cost muscle and slow your metabolism.
- Can the result be wrong for me?
- Yes. The equation is built on averages, so muscle mass, hormones and genetics can shift your real number by 10% or more. Tracking your weight over two to three weeks and adjusting intake is the most reliable approach.
These figures are estimates based on population averages, not medical advice. Consult a healthcare professional if you have a medical condition or plan a large change in body weight.