Our calculator uses the scientifically validated Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). This provides the most accurate estimate of your daily calorie needs for weight maintenance, loss, or gain.
Your maintenance calories represent the energy needed to maintain your current weight. For weight loss, we recommend a 250-500 calorie deficit per day for healthy weight loss of 0.5-1 lb per week. For weight gain, a 250-500 calorie surplus supports muscle growth without excessive fat gain.
This calculator uses the Mifflin-St Jeor Equation, considered the most accurate BMR formula for healthy adults:
For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
Your TDEE is calculated by multiplying your BMR by an activity factor based on your exercise level.