Calorie Calculator
Calculate your daily calorie needs with BMR, TDEE, and macro breakdown using the Mifflin-St Jeor equation
Your Details
Calorie Calculator
Calculate your daily calorie needs with BMR, TDEE, and macro breakdown using the Mifflin-St Jeor equation
Features
- Calculate BMR using the accurate Mifflin-St Jeor equation
- Get TDEE based on your activity level
- Macronutrient breakdown with protein, carbs, and fat in grams
- Goal-based recommendations for weight loss, maintenance, or gain
- 100% private — all calculations happen in your browser
How to use
- Select your gender and enter your age, height, and weight.
- Choose your activity level from sedentary to very active.
- Select your goal: lose weight, maintain, or gain weight.
- Click Calculate to see your BMR, TDEE, recommended calories, and macro breakdown.
Tips & Best Practices
- BMR uses Mifflin-St Jeor (more accurate than Harris-Benedict for most adults): men 10·kg + 6.25·cm − 5·age + 5; women −161.
- Activity multipliers: sedentary (desk job) 1.2, light (1–3 exercise sessions/wk) 1.375, moderate 1.55, active 1.725, very active (athlete) 1.9.
- TDEE = BMR × activity multiplier. That's your maintenance estimate.
- For weight loss, a 500 kcal/day deficit yields ~0.5 kg/week. Don't go below ~1500 kcal for men or ~1200 for women without supervision.
- These are estimates — actual metabolic rate varies. Adjust based on real-world results over 2-3 weeks.
FAQ
What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body needs at complete rest to maintain basic functions like breathing, circulation, and cell production. It represents the minimum energy your body requires to stay alive.
What is TDEE (Total Daily Energy Expenditure)?
TDEE is the total number of calories you burn per day, including your BMR plus calories burned through physical activity and exercise. It's calculated by multiplying your BMR by an activity factor.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is a formula developed in 1990 that is widely considered the most accurate method for estimating BMR. For men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5. For women: 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.
How accurate is this calculator?
The Mifflin-St Jeor equation is accurate to within 10% for most people. However, individual metabolism can vary based on genetics, body composition, hormones, and other factors. Use these numbers as a starting point and adjust based on your results.
Is my data private?
Yes, all calculations happen entirely in your browser. No personal data is sent to any server.