How this calculator works
This calculator estimates your basal metabolic rate (BMR), the calories your body burns at rest, using the Mifflin-St Jeor equation. Multiplying BMR by an activity factor gives your total daily energy expenditure (TDEE), the calories needed to maintain your current weight.
To lose weight, eat below your TDEE; to gain, eat above it. A deficit of 250 to 500 calories a day is a common, sustainable starting point.
Formula
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) or − 161 (women). TDEE = BMR × activity factor.
Frequently asked questions
How many calories should I eat to lose weight?
Start by subtracting 250 to 500 calories from your maintenance calories. Avoid going below about 1,200 (women) or 1,500 (men) a day without medical guidance.
What is the difference between BMR and TDEE?
BMR is what you burn at complete rest. TDEE adds the calories you burn through movement and exercise, so it is the number to use for planning.
How accurate is this estimate?
Equations like Mifflin-St Jeor are usually within about 10% for most people. Track your weight for a few weeks and adjust.
These calculators give general estimates and are not medical advice. Talk to a doctor or registered dietitian before changing your diet or exercise routine.