Calorie Calculator
Your daily calorie needs — BMR and TDEE — from age, sex, height, weight and activity, with honest lose, maintain and gain targets.
| BMR (at complete rest) | — |
| TDEE (with your activity — estimate) | — |
| To lose weight steadily | — |
| To stay the same weight | — |
| To gain weight slowly | — |
These are estimates for general guidance, not medical advice. Bodies differ — muscle, hormones, medication and health conditions all move the real numbers. For a medical condition, pregnancy, or an eating-disorder history, talk to a qualified professional instead of a calculator.
How to use it
Choose units and sex. The Mifflin-St Jeor formula uses both for its baseline.
Enter age, activity, height and weight.
Read your targets. BMR is your at-rest burn; TDEE is the daily figure to plan meals around — shown as a range, because estimates are honest ranges.
How the numbers are worked out
We use the Mifflin-St Jeor equation — the BMR formula researchers validate most often — then multiply by an activity factor from 1.2 (sedentary) to 1.9 (very active) to get TDEE. The lose/gain targets then add or subtract a moderate amount (~500 kcal for loss, ~300 for gain), because slow changes keep muscle and are the ones people actually sustain. The honest fine print: formulas estimate, they do not measure. Two people with identical stats can differ by hundreds of calories a day, which is why the TDEE is presented as a range and why watching your own trend for two weeks beats any single number.