Calorie calculator

Estimate your daily calorie needs (TDEE) using the Mifflin-St Jeor equation. Enter age, sex, height, weight, and activity level to see basal metabolic rate (BMR) and total daily energy expenditure.

Activity levels

• Sedentary — little or no exercise
• Light — exercise 1–3 days per week
• Moderate — exercise 3–5 days per week
• Active — hard exercise 6–7 days per week
• Very active — physical job or training twice daily

Method: BMR uses the Mifflin–St Jeor equation, then multiplies BMR by the selected activity factor to estimate maintenance calories. The weight-loss figure subtracts 500 calories per day as a rough planning example; individual needs vary, and the result should not replace medical or nutritional advice.