Calorie Calculator

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to keep vital functions like breathing, circulation, and cell repair working. It usually accounts for the largest share of your daily energy expenditure.

The Mifflin-St Jeor equation estimates BMR using your sex, age, weight, and height. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161.

A deficit of roughly 500 calories per day is commonly used to lose about 0.5 kg (1 lb) per week, and about 250 calories per day for a slower 0.25 kg (0.5 lb) per week. The best approach is one you can sustain over the long term.

Your activity level determines your TDEE (Total Daily Energy Expenditure), which is your BMR multiplied by an activity factor. The more active you are, the more calories you burn, so your calorie targets shift even if your BMR stays the same.

These figures are estimates based on population averages and can vary from person to person. Genes, muscle mass, medications, and health conditions all affect your true needs, so it is best to treat the results as a starting point and adjust based on real-world progress.