BMR, TDEE & macro targets — powered by Mifflin-St Jeor
⚕️ Consult a healthcare professional before making significant dietary changes.
A calorie calculator estimates your daily energy needs based on your age, gender, height, weight, and activity level. It uses the Mifflin-St Jeor equation, which is the most accurate formula recommended by nutritionists for estimating Basal Metabolic Rate (BMR).
BMR is the number of calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) multiplies BMR by your activity level. Your daily calorie target is then adjusted based on your goal — lose weight, maintain, or gain muscle.
This tool also provides suggested macro split: protein, carbohydrates, and fats — helping you plan balanced meals aligned with your calorie goal.
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions like breathing and circulation while completely at rest.
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day including activity. It is calculated by multiplying BMR by an activity factor.
A deficit of 500 kcal per day below your TDEE typically leads to about 0.5 kg of fat loss per week. Select "Lose Weight" in the Goal field and the calculator applies this deficit automatically. Always consult a healthcare professional before making significant dietary changes.