Calculate daily calorie needs based on age, weight, height, and activity.
Mifflin-St Jeor BMR Formula:
TDEE (Daily Needs):
30-year-old male, 175cm, 75kg, moderately active
Common Questions
Our calorie calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula for most people — to estimate your daily calorie needs based on age, gender, height, weight, and activity level.
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. It's the absolute minimum calorie floor. Most people's BMR ranges from 1,200–2,000 calories depending on size and composition.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor — the calories you actually need each day given your lifestyle. A sedentary 2,000-BMR person needs about 2,400 calories. A highly active athlete might need 3,500+.
A 500 calorie/day deficit creates approximately a 1-pound/week weight loss (3,500 calories ≈ 1 lb fat). Never go below 1,200 calories for women or 1,500 for men without medical supervision — severe restriction backfires through muscle loss and metabolic adaptation.
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