Calculators
Calorie Calculator
Find your BMR and daily calorie needs — maintain, lose or gain weight (Mifflin-St Jeor).
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BMR (at rest)
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Maintain weight
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Lose ~0.5 kg/wk
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Gain ~0.5 kg/wk
Estimates (Mifflin-St Jeor). Not medical advice.
About this tool
How many calories do you actually need? Enter age, gender, height, weight and activity level to get your BMR (calories burned at rest) and TDEE (total daily needs), plus target intakes for losing or gaining about half a kilogram per week.
Uses the Mifflin-St Jeor equation — the formula dietitians consider most accurate for most adults. Estimates only; not medical advice.
How to use
- Enter your details and activity level.
- Read BMR, maintenance calories and the lose/gain targets.
Frequently asked questions
BMR is what your body burns at complete rest; TDEE multiplies it by your activity level — the number that matters for meal planning.
For most adults it produces ~0.5 kg/week loss and is considered sustainable. The tool never suggests going below 1,200 kcal — consult a professional for aggressive goals.
Mifflin-St Jeor is accurate within ~10% for most people; muscle mass, medications and conditions shift real needs.