The formula this calculator uses
Mifflin-St Jeor Equation
Male BMR: 10 × weight (kg) + 6.25 × height (cm) - 5 × age + 5
Female BMR: 10 × weight (kg) + 6.25 × height (cm) - 5 × age - 161
TDEE (Daily Calories) = BMR × Activity Factor
About BMR and Daily Calorie Goals
Your Basal Metabolic Rate (BMR) represents the energy your body spends while completely at rest. To maintain weight, consume your total daily calorie requirement. For weight loss, aim for a deficit (typically 500 kcal lower), and for weight gain, maintain a moderate surplus.
How to use this calculator
- Select your gender and enter your age.
- Enter your height in centimeters and weight in kilograms.
- Choose your typical physical activity level.
- Review your baseline BMR along with target calories for weight maintenance, loss, or gain.
Frequently asked questions
What is Basal Metabolic Rate (BMR)?
BMR is the baseline number of calories your body burns at complete rest to perform basic life-sustaining functions such as breathing, circulation, and cell production.
How are daily maintenance calories calculated?
Daily maintenance calories (TDEE) are calculated by multiplying your BMR by an activity factor based on your routine physical movement.
How many calories should I consume to lose weight?
A standard calorie deficit of 500 calories below your daily maintenance level generally leads to a sustainable weight loss of about 0.5 kg (1 lb) per week.