Calorie Calculator
Calculate your daily calorie needs using the Mifflin-St Jeor equation. Get your BMR and personalized targets for weight loss, maintenance, or gain.
Frequently Asked Questions
How to Use the Calorie Calculator
Enter your age, select your gender, input your height and weight in metric or imperial units, and choose your activity level. The calculator instantly computes your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation and multiplies it by your activity factor to determine your Total Daily Energy Expenditure (TDEE).
Why Calorie Tracking Matters
Understanding your daily calorie needs is the foundation of any nutrition plan. Whether you want to lose weight, maintain your current physique, or build muscle, knowing your TDEE gives you a concrete number to work with. A deficit of roughly 500 calories per day leads to about 0.45 kg (1 lb) of weight loss per week, while a surplus of the same amount supports muscle gain when combined with resistance training.
The Mifflin-St Jeor equation is considered the most accurate predictive formula for estimating BMR in healthy individuals and is recommended by the Academy of Nutrition and Dietetics.
Common Use Cases
- Setting a calorie deficit for sustainable weight loss
- Planning a calorie surplus for muscle gain (bulking)
- Maintaining weight during a fitness plateau
- Adjusting intake when changing activity levels
- Meal planning and macro tracking
Pair your calorie targets with our BMI Calculator to get a complete picture of your health metrics and set realistic goals.