Daily Calorie Needs
Find how many calories you burn per day: BMR by Mifflin–St Jeor, activity multiplier and a target for losing, maintaining or gaining weight.
Why count calories
Every diet starts with the same question: how many calories do you actually burn in a day? Eat more and weight creeps up; eat far less and energy crashes. This calculator estimates your baseline (BMR) with the Mifflin–St Jeor formula — the one dietitians most often start with — then scales it to your activity and goal.
What it does
- BMR — the energy your body spends at complete rest.
- TDEE — calories to maintain your weight at your activity level.
- A daily target for losing weight (−15%), maintaining, or gaining (+10%).
How to use
- Choose sex and enter age, height and weight.
- Pick your activity level and goal.
- Read BMR, maintenance calories and your daily target.
How it works
BMR is computed with the Mifflin–St Jeor equation (weight, height, age, sex), then multiplied by a standard activity factor from 1.2 to 1.9, and adjusted for the chosen goal. All calculations run locally in your browser.
Frequently asked questions
Which formula is used?
Mifflin–St Jeor — the equation the Academy of Nutrition and Dietetics recommends as the most accurate for the general population.
How accurate is the result?
It is a well-founded estimate, not a measurement: real expenditure varies with genetics, muscle mass and daily movement. Treat the target as a starting point and adjust by how your weight responds over a couple of weeks.