Calorie Calculator (BMR & TDEE)

Estimate maintenance calories and goal targets using Mifflin–St Jeor.

Units

Metric Imperial

Gender

Weight

Height

Age

Activity level

Goal

Results

BMR

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TDEE (maintenance)

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Target calories

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Projected change

Per week

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Per month

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Per year

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What this calculator does

This calculator estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). BMR is the calories you burn at rest, and TDEE is your estimated daily calories after accounting for activity. It’s an informational tool, not medical or dietary advice. Talk to a healthcare professional before making health changes.

How the calculation works

It uses the Mifflin–St Jeor equation for BMR based on sex, age, height, and weight. TDEE is then calculated by multiplying BMR by an activity factor (sedentary to very active).

Using the goal target

The goal setting adjusts calories up or down from TDEE (for gain or loss). Treat this as an estimate—real maintenance can vary, so the best approach is to track weight trends for 2–4 weeks and adjust with guidance from a qualified professional.