Calorie Calculator

Use the Mifflin-St Jeor equation to calculate your BMR, total daily energy expenditure, and personalized calorie target for weight loss, maintenance, or muscle gain.

Gender
Weight
Height

How Your Calories Are Calculated

This calculator uses the Mifflin-St Jeor equation, one of the most accurate formulas for estimating resting metabolic rate:

Male BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5

Female BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161

Your BMR is multiplied by an activity factor to estimate your total daily energy expenditure (TDEE):

  • Sedentary (1.2) — Little or no exercise
  • Light (1.375) — Light exercise 1-3 days/week
  • Moderate (1.55) — Moderate exercise 3-5 days/week
  • Active (1.725) — Hard exercise 6-7 days/week
  • Very Active (1.9) — Athlete or physical job

Finally, your goal adjustment is applied: subtract 500 calories for weight loss, add 500 for weight gain, or keep TDEE for maintenance.

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