Calorie Calculator
Estimate your daily calorie needs (BMR + TDEE) and targets for losing, maintaining, or gaining weight.
BMR (Basal Metabolic Rate) — the calories your body burns at complete rest just to keep basic functions running. Calculated with the Mifflin-St Jeor equation, widely cited as the most accurate formula for the general population.
TDEE (Total Daily Energy Expenditure) — your BMR multiplied by an activity factor that accounts for exercise and daily movement. This is roughly how many calories you burn in a typical day.
Goal targets — a 500 kcal/day deficit or surplus from TDEE, the commonly cited pace for about 0.5kg (≈1lb) of change per week. The macronutrient split shown (30% protein / 40% carbs / 30% fat) is one reasonable, balanced default — individual needs vary.
Disclaimer: these are mathematical estimates based on population averages, not personalized medical or dietary advice. Individual metabolism varies. Consult a qualified healthcare professional or registered dietitian before making significant changes to your diet.
About Calorie Calculator
The Calorie Calculator estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then applies your activity level to estimate Total Daily Energy Expenditure (TDEE) — the calories you burn in an average day. It also shows calorie targets for losing, maintaining, or gaining weight, with a suggested macronutrient split. Everything is calculated locally in your browser. This is an estimate for general reference, not personalized medical or dietary advice.