🥗 Calorie Calculator
BMR + TDEE
Mifflin-St Jeor formula. Most accurate for most people.
Understanding how many calories your body needs each day is the foundation of any nutrition plan. Our calorie calculator uses the Mifflin-St Jeor equation — the most accurate formula for most adults according to the Academy of Nutrition and Dietetics — to calculate your BMR and TDEE. You'll also get customized calorie targets for weight loss, maintenance, or muscle gain.
How It Works
1
Enter your stats
Input your weight, height, age, and sex. These feed into the Mifflin-St Jeor equation to calculate how many calories your body burns at rest (BMR).
2
Select activity level
Choose how active you are on a typical day. This multiplies your BMR to get your TDEE — how many calories you actually burn per day.
3
Choose your goal
Select weight loss, maintenance, or muscle gain. The calculator adjusts your calorie target accordingly.
4
Use your calorie targets
Your TDEE is your maintenance level. A 500 calorie daily deficit equals roughly 0.5 kg of fat loss per week.