Calorie Calculator
Estimate your daily calories with the Mifflin–St Jeor equation. Switch between imperial/metric, set your activity level, and see targets for cutting, bulking, or maintaining.
Calorie Calculator – Estimate BMR, TDEE and Daily Calorie Needs
Use our free Calorie Calculator to estimate how many calories your body burns each day based on your age, height, weight, gender and activity level. The tool uses the Mifflin–St Jeor equation to calculate BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) for accurate daily calorie targets.
How the Calorie Calculator works
1. Choose metric or imperial units and enter your details for age, height, weight and gender.
2. Select your daily activity level from sedentary to very active.
3. The calculator shows your BMR, TDEE and calorie goals for maintaining, cutting or bulking.
BMR is the energy your body uses at rest, while TDEE includes physical activity to show your total daily energy needs.
Key features
Instant BMR and TDEE calculation using the Mifflin–St Jeor equation
Supports metric (kg/cm) and imperial (lb/ft/in) units
Adjustable activity multiplier from 1.2 (sedentary) to 1.9 (very active)
Provides calorie targets for Maintain, Cut -10% / -20% and Bulk +10% / +20%
Includes optional macronutrient split for maintenance
Based on scientifically validated nutrition models
Example calculation
Example: A 28-year-old male, 178 cm tall and 82 kg in weight with a sedentary lifestyle.
BMR ≈ 1,800 kcal/day
TDEE ≈ 2,150 kcal/day
To lose weight safely, target around 1,950 kcal/day (-10%), or for moderate bulking, aim for 2,400 kcal/day (+10%).
Why use this Calorie Calculator
This calculator is ideal for tracking energy balance and building a plan for weight maintenance, fat loss or muscle gain.
It helps you understand your daily energy expenditure and design a sustainable nutrition approach based on your goals.
Use it as a BMR calculator, TDEE calculator or macro planner for better control of your progress.
Frequently Asked Questions
- What is BMR?
- BMR stands for Basal Metabolic Rate. It is the number of calories your body burns at rest to maintain essential functions like breathing and circulation.
- What is TDEE?
- TDEE stands for Total Daily Energy Expenditure. It represents your total daily calorie needs based on your BMR multiplied by an activity factor.
- How accurate is this calculator?
- The Mifflin–St Jeor equation is widely considered one of the most accurate BMR formulas, but individual results vary based on genetics, body composition and activity tracking accuracy.
Find your daily calorie target for maintaining, cutting or bulking and use it to create a healthy and effective nutrition plan.
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