What are BMR and TDEE?

BMR is your basal rate — calories at complete rest. TDEE is your daily need including activity (BMR × activity factor).

How is the goal target calculated?

Losing uses about −15% of TDEE, gaining +15%, maintaining is TDEE itself. These are moderate, safe values.

Body mass index — the ratio of weight to height. It's a rough guide: it ignores muscle mass, so it can be overstated for athletes.

Can I fully trust the result?

No. It's a statistical estimate; individual needs vary. For health and nutrition goals, see a doctor or dietitian.

How many calories should I eat to lose weight?

Generally a moderate deficit below your TDEE — the weight-loss goal subtracts a typical amount. Don't go too low, and consult a professional for a real plan.

How is this different from BMI?

BMI is just weight-for-height. Calories (BMR/TDEE) estimate how much energy your body uses per day — a different question the tool answers alongside BMI.

Calorie calculator

Calorie calculator online: work out your daily calorie needs (BMR and TDEE), BMI and calories for your goal — lose, maintain or gain weight. How many calories per day, using the Mifflin-St Jeor formula.

Age, years

Height, cm

Weight, kg

Activity level

Goal

For your goal · Maintain

2,556 kcal

Maintenance (TDEE)

2,556 kcal

Basal rate (BMR)

1,649 kcal

BMI

22.9 · normal

This is an estimate, not medical advice. Consult a doctor or dietitian before changing your diet. A deficit over 1000 kcal/day can be dangerous.

How to use it

1

Enter your data

Gender, age, height and weight.

2

Pick activity and goal

Your weekly activity level and what you want — lose, maintain or gain weight.

3

See your needs

The calculator shows your daily calories, basal rate (BMR), TDEE and BMI.

Why it's useful

To lose, maintain or gain weight, it helps to know your daily calorie needs. They depend on gender, age, height, weight and activity level — you can't eyeball that.

The calculator computes your basal rate (BMR) with the proven Mifflin-St Jeor and Harris-Benedict formulas, multiplies by an activity factor (TDEE) and adjusts for your goal. It also shows your body mass index (BMI). It's a guide for meal planning, not a medical prescription.

FAQ

Mifflin-St Jeor is considered the modern standard and is usually more accurate. Harris-Benedict is the classic formula, kept for comparison.

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