Calorie Calculator – Daily Calories, BMR & Goal Targets
Estimate your daily calorie needs with the Mifflin-St Jeor equation, plus targets to lose, maintain or gain weight.
About Calorie Calculator
Our calorie calculator estimates how many calories you need per day using the Mifflin-St Jeor equation, the formula trusted by dietitians. It shows your BMR (basal metabolic rate), maintenance calories and the targets to lose or gain weight — based on your age, gender, height, weight and activity level. Answer how many calories should I eat in seconds.
📖 The Full Guide
Learn the difference between BMR and TDEE, how the Mifflin-St Jeor equation works, and how many calories you need to lose, maintain or gain weight.
Read the article →🔥 Calorie Calculator
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How to Use
Select your gender, age, height and weight.
Choose your activity level.
Click Calculate.
See your BMR, maintenance calories and goal targets.
Frequently Asked Questions
We use the Mifflin-St Jeor equation, widely considered the most accurate for estimating BMR: Men 10W + 6.25H − 5A + 5; Women 10W + 6.25H − 5A − 161.
BMR is the energy your body needs at complete rest. TDEE (Total Daily Energy Expenditure) multiplies BMR by your activity level and is what you need to maintain your weight.
A deficit of about 500 calories per day typically leads to roughly 0.5 kg of weight loss per week. Always consult a professional before starting a diet.
Subtract about 500 calories from your maintenance number for roughly 0.5 kg of loss per week. Never go below 1,200 (women) / 1,500 (men) without medical advice.
Your TDEE (total daily energy expenditure) is your BMR multiplied by your activity factor (1.2–1.9). Our calculator shows it instantly.
The Formula
Calories are estimated with the Mifflin-St Jeor equation, then multiplied by an activity factor (1.2–1.9) to get daily maintenance needs.