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🔥 Calorie Calculator

Calculate your daily calorie needs using the Mifflin-St Jeor equation. Enter your details to see your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and calorie targets for weight loss or gain.

cm ft/in

Mifflin-St Jeor Formula

Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Multiplier

The Mifflin-St Jeor equation is the most accurate BMR formula for most people, recommended by the Academy of Nutrition and Dietetics.

How to Use This Calculator

  1. 1
    Select Your Gender
    The calorie formula differs between males and females due to body composition differences.
  2. 2
    Enter Age & Measurements
    Enter your age, height, and weight. You can switch between metric (cm/kg) and imperial (ft/lbs) units.
  3. 3
    Choose Activity Level
    Pick the activity level that best matches your typical week — be honest for the most accurate result.
  4. 4
    Read Your Calorie Targets
    The calculator shows your BMR, maintenance calories, and targets for weight loss or gain.

Real-World Example

Male, 30 years, 175 cm, 75 kg, Moderately Active (×1.55):

BMR = 10×75 + 6.25×175 − 5×30 + 5 = 1,771 cal/day
TDEE = 1,771 × 1.55 = 2,745 cal/day
Mild loss (−0.5 kg/wk) = 2,245 cal/day
Weight loss (−1 kg/wk) = 1,745 cal/day
Weight gain (+0.5 kg/wk) = 3,245 cal/day

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions — breathing, circulation, and cell production — while completely at rest. It is the minimum energy your body requires to survive.

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including all physical activity. It equals your BMR multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active).

A deficit of 500 calories per day leads to roughly 0.5 kg (1 lb) of fat loss per week. A 1,000 calorie deficit targets 1 kg (2 lbs) per week. Avoid going below 1,200 cal/day for women or 1,500 cal/day for men without medical supervision.

Men generally have more muscle mass and less body fat than women of the same weight and height. Muscle tissue burns more calories at rest, so men typically have a higher BMR. The Mifflin-St Jeor formula accounts for this with gender-specific constants (+5 for men, −161 for women).

The Mifflin-St Jeor equation is the most validated BMR formula and accurate within ±10% for most people. Individual variation in metabolism, genetics, hormones, and gut microbiome can affect actual needs. Use this as a starting point and adjust based on real-world results over 2–4 weeks.

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