BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing, circulation, and cell production.

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise and daily activities.

How accurate is this calculator?

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR. However, individual metabolism varies based on genetics, body composition, and other factors.

Is 1,200 calories enough?

1,200 calories is generally the minimum recommended for women. Going below this can slow metabolism and lead to nutrient deficiencies. Consult a healthcare professional before starting any very low-calorie diet.

Calorie Calculator

Estimate your daily calorie needs based on age, gender, height, weight, and activity level.

Gender

Age

Weight (kg)

Height (cm)

Activity Level

What is a Calorie Calculator?

A calorie calculator estimates your daily calorie needs by calculating your Basal Metabolic Rate (BMR) — the calories your body burns at rest — and then adjusting it based on your activity level to determine your Total Daily Energy Expenditure (TDEE).

BMR & TDEE Formulas

Mifflin-St Jeor Equation (Most Accurate)

Males: BMR = 10W + 6.25H – 5A + 5

W = Weight in kg · H = Height in cm · A = Age in years

Females: BMR = 10W + 6.25H – 5A – 161

TDEE = BMR × Activity Multiplier

Activity Multipliers

Sedentary (little/no exercise): BMR × 1.2
Lightly Active (1-3 days/week): BMR × 1.375
Moderately Active (3-5 days/week): BMR × 1.55
Very Active (6-7 days/week): BMR × 1.725
Super Active (athlete): BMR × 1.9

Weight Management Guidelines

To manage your weight through calorie control:

Lose weight: Eat 500 calories below your TDEE (lose ~0.5 kg/week)
Maintain weight: Eat at your TDEE
Gain weight: Eat 500 calories above your TDEE (gain ~0.5 kg/week)

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production. It represents the minimum calories needed if you stayed in bed all day.

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including exercise and daily activities. It equals your BMR multiplied by an activity factor. This is the number you should target for weight maintenance.

The Mifflin-St Jeor equation is considered the most accurate BMR formula for most people (within 10%). However, individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use the result as a starting point and adjust based on real-world results.

For most adults, eating below 1,200 calories (women) or 1,500 calories (men) per day is not recommended without medical supervision. Very low calorie diets can lead to nutrient deficiencies, muscle loss, and metabolic slowdown.