Daily calorie calculator (BMR / TDEE)
Calories to maintain, lose or gain weight.
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How it's calculated
Basal metabolic rate is what your body burns at complete rest, estimated with the Mifflin-St Jeor equation from weight, height, age and sex. Multiplying BMR by an activity factor, from 1.2 for a desk job to 1.9 for a physical job, gives the calories that hold your weight steady. A pound of fat is about 3,500 calories, so eating 500 fewer a day loses roughly a pound a week; 500 more gains one.
How accurate is the Mifflin-St Jeor equation?
Within about 10% for most adults, which makes it the equation dietitians use first. Very muscular or very lean people burn more than it predicts; use it as a starting point and adjust after two or three weeks on the scale.
Which activity level should I pick?
Most people overestimate. A desk job with three gym sessions a week is "light", not "moderate". Pick the lower level if you are unsure and adjust from your results.
Is it safe to eat 500 calories under maintenance?
For most adults, yes, as long as the total stays above about 1,200 calories for women and 1,500 for men. Losing faster than 1–2 lb a week usually costs muscle. Talk to a doctor before dieting if you are pregnant, under 18 or have a medical condition.
Results are estimates for informational purposes only and are not financial, medical or legal advice.