Calorie Calculator
Daily calorie needs (BMR and TDEE) using the Mifflin-St Jeor equation.
Estimate your daily calorie needs using the Mifflin-St Jeor equation — the formula recognized by the Academy of Nutrition and Dietetics as the most accurate for most adults — with a breakdown of calorie targets for maintaining, losing, or gaining weight.
Frequently asked questions
What formula does this use?
The Mifflin-St Jeor equation — the formula the Academy of Nutrition and Dietetics identifies as the most accurate for estimating resting energy needs in most adults, replacing the older Harris-Benedict equation.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is roughly the calories your body burns at complete rest just to function. TDEE (Total Daily Energy Expenditure) adds your activity level on top of that — it's the number to use for actual daily calorie targets.
How accurate is this?
It's a well-established estimate, typically within about 10% of measured energy expenditure for most healthy adults — but individual metabolism varies. Treat the result as a starting point to adjust from based on how your weight actually changes over a few weeks, not an exact number.
Is this safe to use for weight loss?
The mild and standard weight-loss targets shown (about a 250–500 calorie daily deficit) are the generally recommended range for gradual, sustainable weight loss. This tool isn't medical advice — talk to a doctor or dietitian before following a calorie target, especially for larger deficits, if you're pregnant or nursing, or have a health condition.
This tool provides a general estimate for healthy adults and isn't a substitute for medical or dietary advice.