🍎Calorie & BMR Calculator

Online calorie calculator — BMR and TDEE in seconds

Our free calorie calculator computes your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula — one of the most accurate formulas available. Just enter your sex, age, height, weight, and activity level, and results appear instantly. The calculator also shows estimated calorie targets for fat loss and muscle gain.

How to interpret the results and plan your diet?

Your BMR tells you how many calories your body needs at complete rest. TDEE accounts for your physical activity — it is the number of calories that maintains your current weight. To lose weight, eat below TDEE (typically 15–20% less); to gain muscle, eat slightly above. The calculator also gives an estimated macronutrient split, but an optimal diet should always be discussed with a dietitian or doctor.

Results are estimates and do not replace advice from a dietitian or doctor.

Frequently asked questions

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the minimum number of calories your body needs to sustain basic life functions at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity factor — the actual number of calories you burn each day.

How many calories should I eat to lose weight?

A safe calorie deficit is usually 15–20% below your TDEE. The calculator shows estimated values for a −15% and −20% cut. Cutting calories more aggressively can slow your metabolism and lead to muscle loss.

How accurate is the Mifflin-St Jeor formula?

The Mifflin-St Jeor formula is considered one of the more accurate formulas for the general population, but it still gives an estimated result. Your actual needs depend on genetics, body composition, hormones, and many individual factors.

What are macronutrients and how much do I need?

Macronutrients are protein, fat, and carbohydrates — the three main sources of energy. The calculator shows a sample distribution (30% protein, 30% fat, 40% carbs). These are estimates; the optimal split depends on your goal, health status, and dietary preferences.