Calorie Calculator

Daily calorie needs depend on your age, sex, height, weight, and activity level. Most adults need between 1,600 and 3,000 calories per day. This calculator uses the Mifflin-St Jeor equation — considered the most accurate for most people — to estimate your Total Daily Energy Expenditure (TDEE).

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your organs functioning. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing total calories burned including movement, exercise, and daily activity.

A 500 calorie/day deficit below your TDEE leads to approximately 1 lb of fat loss per week. A 1,000 calorie deficit leads to ~2 lbs/week, which is generally considered the safe maximum. Going below 1,200 calories/day (women) or 1,500 calories/day (men) is not recommended without medical supervision.

The Mifflin-St Jeor equation calculates BMR: For men: BMR = 10W + 6.25H − 5A + 5. For women: BMR = 10W + 6.25H − 5A − 161. Where W = weight in kg, H = height in cm, A = age in years. Studies show it is more accurate than the older Harris-Benedict equation for most people.

Your BMR — the calories burned at rest — is typically 1,400–1,800 for women and 1,600–2,200 for men. This accounts for 60–75% of your total daily calorie burn. Organs like the liver, brain, and kidneys are responsible for most of this energy use.

Yes. Muscle tissue burns approximately 6 calories per pound per day at rest, compared to about 2 calories per pound for fat. This is why people with more muscle mass have a higher BMR and can generally eat more without gaining weight.