BMR & Calorie Calculator
Daily calories for your goal using Mifflin-St Jeor.
Daily calories by goal
About this tool
This calculator estimates your basal metabolic rate (BMR), the calories your body burns at rest, and your total daily energy use (TDEE) for your activity level. It then shows a calorie target for losing, keeping or gaining weight, in metric or imperial units.
How to use BMR & Calorie Calculator
- Enter sex, age, weight and height.
- Pick your activity level.
- Read your BMR, maintenance calories and goal targets.
Questions people ask
What formula is used?
Mifflin-St Jeor: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women. TDEE = BMR × activity factor, from 1.2 (sedentary) to 1.9 (extra active). Studies have found it the most accurate of the common BMR equations for most adults.
How many calories should I cut to lose weight?
About 7,700 kcal equals 1 kg of body fat (3,500 kcal per pound). A daily deficit of 550 kcal gives roughly 0.5 kg (1.1 lb) a week. Many guidelines advise not going below about 1,200 kcal a day for women or 1,500 for men without medical advice.
Why is my real result different from the estimate?
The equation predicts BMR within about 10% for most people. Muscle mass, health conditions and how you rate your activity all shift the true number. Track your weight for 2 to 3 weeks and adjust by 100 to 200 kcal if needed.