How to use the Calorie Calculator (BMR & TDEE)
- Enter your sex, age, height and weight.
- Choose your typical activity level.
- Read your BMR, maintenance calories and targets for your goal.
About this tool
BMR (basal metabolic rate) is the energy your body uses at complete rest. This calculator uses the Mifflin-St Jeor equation — BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or −161 for women — which studies have found the most accurate of the common formulas. Multiplying BMR by an activity factor gives TDEE, the calories you burn in a typical day.
A deficit of about 550 calories a day leads to roughly 0.5 kg of weight loss per week. Very low intakes (below about 1,200 kcal for women or 1,500 for men) make it hard to get enough nutrients and are best done only under medical supervision. Real needs vary by up to 10–20%, so adjust based on how your weight actually changes over a few weeks.
Frequently asked questions
How many calories should I eat to lose weight?
Roughly your TDEE minus 500–550 calories a day to lose about 0.5 kg a week. Don’t go below about 1,200 (women) or 1,500 (men) without medical advice.
What is the difference between BMR and TDEE?
BMR is what you burn lying still all day. TDEE adds daily movement and exercise, so it’s the number to eat to keep your weight the same.
Which formula is used?
Mifflin-St Jeor (1990), recommended by many dietetic associations as the most reliable for most adults.
Why is my weight not changing as predicted?
Formulas are averages. Track your weight for 2–3 weeks and adjust intake by 100–200 calories if needed.