Daily calorie needs calculator
Calculate your basal metabolic rate and the calories you need each day with the Mifflin-St Jeor equation, the formula most widely used by dietitians and nutritionists.
How the Mifflin-St Jeor equation works
Your basal metabolic rate (BMR) is the energy your body burns at complete rest — just to breathe, keep your heart beating and maintain body temperature. The Mifflin-St Jeor equation estimates it as: 10 × weight in kg + 6.25 × height in cm − 5 × age, then +5 for men and −161 for women (if you think in pounds and feet: 1 kg ≈ 2.2 lb and 1 inch = 2.54 cm). It is considered more accurate than the older Harris-Benedict formula and is the one recommended by the Academy of Nutrition and Dietetics. Your total daily energy expenditure (TDEE) is the BMR multiplied by an activity factor: from 1.2 if you are sedentary up to 1.9 if you have a physically demanding job and train every day.
How to use the result (without overdoing it)
Your TDEE is roughly the number of calories that keeps your weight stable. To lose weight gradually, cut it by about 10-20%; to build muscle, add about 5-10%. More aggressive deficits are hard to sustain and often backfire. Keep in mind that the formula is a statistical estimate: muscle mass, medications, hormonal conditions such as thyroid issues, and genetics can shift your real number considerably.
This tool provides estimates only and is not medical advice — it does not replace a doctor, dietitian or nutritionist. Before starting a diet, especially if you have a medical condition or are pregnant or breastfeeding, always talk to a professional.