BMR & Calorie Calculator
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Calculate your daily calorie needs using the Mifflin-St Jeor equation. Get TDEE, weight loss, and muscle gain targets.
BMR & Calorie Calculator
Maintenance Calories (TDEE)
0 kcal/day
About This Tool
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to maintain vital functions. It's the foundation for any calorie-based nutrition plan.The Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, considered the most accurate predictive equation for BMR:Men: BMR = 10W + 6.25H − 5A + 5
Women: BMR = 10W + 6.25H − 5A − 161TDEE — Total Daily Energy Expenditure
TDEE multiplies BMR by an activity factor to give the calories you burn in a typical day. Eating at TDEE maintains weight; eating below it leads to weight loss; eating above it builds muscle and weight.Frequently Asked Questions
Is the Mifflin-St Jeor equation accurate?
It's accurate within about 10% for most adults aged 19–78. Individual variation comes from genetics, body composition (more muscle = higher BMR), and metabolic adaptation. Treat the result as a starting point and adjust based on real-world results over 2–4 weeks.
How fast can I lose weight safely?
A deficit of 500 calories per day produces about 0.5 kg loss per week and is sustainable for most people. Larger deficits work short-term but increase muscle loss, fatigue, and rebound risk.
Do I need to count calories every day?
Not forever. Tracking for 2–4 weeks teaches you what your portions look like. After that, most people maintain results by managing protein, hunger, and weekly weight trends without strict tracking.