Calorie Calculator

Calculate your BMR and daily calorie target based on your goals and activity level.

Personal Information

Activity & Goals

Multiplier applied to BMR to estimate TDEE

Results

BMR (Basal Metabolic Rate)

1768

calories per day at rest

TDEE (Total Daily Energy Expenditure)

2740

calories with your activity level

Daily Target

2740

Same as TDEE to maintain

How this calorie calculator works

This calculator estimates BMR using the Mifflin-St Jeor equation, applies your activity multiplier to estimate TDEE, then adjusts calories for your selected goal.

  • BMR estimates resting calorie needs
  • TDEE = BMR × activity level
  • Goal target applies a practical deficit or surplus

Last updated: February 2026

Calorie calculator FAQ

What is BMR?

BMR is the number of calories your body needs at rest to maintain basic functions.

What is TDEE?

TDEE is your total daily energy expenditure after factoring in activity level.

Is a 500 calorie deficit always right?

It is a common starting point for gradual fat loss. Individual needs can vary based on body size, activity, and goals.

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Methodology

Basal metabolic rate is estimated with the Mifflin-St Jeor equation. Total daily energy expenditure is estimated by multiplying BMR by an activity factor. Goal calories are then adjusted for weight loss, maintenance, or gain.

Assumptions

  • Height, weight, age, and activity inputs are reasonably accurate.
  • Activity level selected reflects long-term routine, not one-off workout days.
  • Weight-change targets use moderate default surplus/deficit logic.

Worked example

Example: after entering age, height, weight, and moderate activity, the tool estimates BMR and TDEE. If the goal is weight loss, daily calories are reduced from TDEE using a conservative deficit baseline.

Edge cases and limitations

  • Athletes, older adults, and people with medical conditions may deviate from generalized equations.
  • Body composition differences can materially affect true calorie needs.
  • Medication, hormone status, and recovery needs are not explicitly modeled.

When this calculator is not appropriate

This tool should not be used as medical nutrition therapy. For clinical conditions, pregnancy, eating disorders, or youth nutrition planning, consult a physician or registered dietitian.