Calorie Calculator
The Calorie Calculator estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, one of the most accurate published formulas. It tends to be more accurate than the older Harris-Benedict formula for most adults, though because it only uses weight, height, age, and sex, it can underestimate needs for very muscular people and overestimate them for people with a higher body-fat percentage. Beyond the maintenance number, the results also break out suggested calorie targets for mild weight loss, faster weight loss, and weight gain, giving a practical range to work from rather than a single figure.
Switch between U.S. Customary and Metric units.
How This Tool Works
Enter your sex, age, height, weight, and typical activity level to calculate your maintenance calories, plus common weight loss and gain targets.
Formula & Method
BMR (Mifflin-St Jeor): men = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; women = 10×weight(kg) + 6.25×height(cm) − 5×age − 161. TDEE = BMR × activity multiplier.
Example Calculation
A moderately active 30-year-old woman, 5'5" (165 cm), 145 lb (66 kg), has a BMR of about 1,379 and a maintenance calorie level (TDEE) of about 2,137 calories/day. A 25-year-old sedentary man, 5'10" (178 cm) and 180 lb (82 kg), gets a BMR of about 1,809 and a TDEE of about 2,171 cal/day — with the calculator also showing about 1,954 cal/day for mild weight loss, 1,737 cal/day for faster loss, and 2,497 cal/day for weight gain.
Frequently Asked Questions
What is TDEE?+
Total Daily Energy Expenditure (TDEE) is your estimated maintenance calorie level — how many calories you burn per day including activity, used as a baseline for weight goals.
How many calories should I eat to lose weight?+
A common approach is a 10–20% deficit below your TDEE, which typically produces gradual, sustainable weight loss without being overly restrictive.
Is this equation accurate for everyone?+
The Mifflin-St Jeor equation is considered one of the more accurate formulas for the general population, but individual metabolism varies — use this as a starting point, not a guarantee.
How does Mifflin-St Jeor compare to the Harris-Benedict equation?+
The Harris-Benedict formula dates to 1919 (revised in 1984), and several validation studies have found it tends to overestimate calorie needs compared to newer formulas. Mifflin-St Jeor, published in 1990, is generally considered more accurate for today's population and is the equation this calculator uses.
Should I recalculate as my weight changes?+
Yes — BMR and TDEE are based on your current weight, so your maintenance calories shift as your weight does. Recalculate every 10-15 lb (about 4-7 kg) of change, or every few weeks during active weight loss or gain, to keep your target accurate.
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<a href="https://everyfix.net/tools/calorie-calculator/">Calorie Calculator</a> by <a href="https://everyfix.net">EveryFix</a>Related Tools
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