Your daily calorie needs depend on your Basal Metabolic Rate (BMR) - the energy your body needs at rest - combined with how physically active you are.
This calculator first computes your BMR using the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE), and shows suggested targets for weight loss and gain.
Example: A 28-year-old man, 170 cm tall, 65 kg, moderately active (×1.55):
BMR = (10×65) + (6.25×170) - (5×28) + 5 = 650 + 1062.5 - 140 + 5 = 1577.5 kcal
TDEE = 1577.5 × 1.55 = 2445 kcal/day
| Activity Level | Multiplier |
|---|---|
| Sedentary (little/no exercise) | 1.2 |
| Light (1-3 days/week) | 1.375 |
| Moderate (3-5 days/week) | 1.55 |
| Active (6-7 days/week) | 1.725 |
| Very Active (hard daily exercise) | 1.9 |
A common approach is a moderate deficit of around 500 calories per day below maintenance, which typically leads to roughly 0.5 kg of weight loss per week.
It uses the Mifflin-St Jeor equation, which is widely regarded as one of the more accurate BMR formulas for the general population.
No. BMR is calories burned at complete rest, while the calorie needs shown here (TDEE) also account for your daily activity level.