Health & Lifestyle Calculators
Calorie Calculator
Find out exactly how many calories you need per day based on your age, sex, height, weight, and activity level using the Mifflin-St Jeor formula. Includes macro breakdown.
Personal Info
Activity & Goal
Daily Calorie Target
2,633 kcal
Maintain weight
BMR
1,699 kcal
calories at rest
TDEE
2,633 kcal
maintenance calories
Macro Split (30 / 40 / 30)
What is TDEE and why does it matter?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day — including your basal metabolic rate (BMR) plus activity. Eating below TDEE creates a calorie deficit for weight loss; eating above it supports muscle gain.
The Mifflin-St Jeor Formula
Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
TDEE = BMR × activity multiplier (1.2 – 1.9 depending on exercise level).
How many calories to lose weight?
A deficit of ~500 kcal/day (3,500 kcal/week) results in approximately 1 lb (0.45 kg) of fat loss per week. Avoid going below 1,200 kcal/day without medical supervision, as it can cause nutrient deficiencies and metabolic adaptation.