Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Find out how many calories you need to maintain, lose, or gain weight.
Calories your body burns at complete rest
Calories to maintain your current weight
cal/day (-500)
~1 lb / 0.45 kg per week
cal/day (-250)
~0.5 lb / 0.23 kg per week
cal/day (+500)
~1 lb / 0.45 kg per week
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Frequently Asked Questions
What is TDEE and how is it calculated?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a day, including your basal metabolic rate (BMR) and physical activity. It is calculated by multiplying your BMR by an activity multiplier that reflects your lifestyle.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is a widely used formula for estimating Basal Metabolic Rate (BMR). For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. It is considered one of the most accurate BMR prediction equations available.
How many calories should I eat to lose weight?
A common approach is to eat 500 calories below your TDEE (maintenance calories), which creates a deficit of about 1 pound (0.45 kg) of weight loss per week. For a milder approach, a 250-calorie deficit leads to roughly half a pound per week. Always consult a healthcare professional before starting a calorie-restricted diet.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest just to maintain basic life functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes your BMR plus all the calories burned through daily activities and exercise. TDEE is always higher than BMR.
Understanding Calories, BMR, and TDEE
Your body requires energy to function, even at rest. This baseline energy need is called your Basal Metabolic Rate (BMR) and accounts for roughly 60-70% of total daily calorie expenditure. BMR powers essential processes like breathing, blood circulation, cell production, and temperature regulation. It varies significantly based on age, gender, body composition, and genetics.
Total Daily Energy Expenditure (TDEE) builds on BMR by factoring in the calories burned through physical activity, from walking and household chores to structured exercise. The Mifflin-St Jeor equation, developed in 1990, is considered the most reliable modern formula for estimating BMR and is recommended by the Academy of Nutrition and Dietetics.
To lose weight, you need to consume fewer calories than your TDEE. A deficit of 500 calories per day typically results in about one pound of weight loss per week. For weight gain, a surplus of 500 calories per day leads to roughly one pound gained per week. These are general guidelines and individual results vary. Always consult a healthcare professional for personalized dietary advice, especially if you have underlying health conditions.