Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic life functions like breathing, circulation, and cell production. It accounts for about 60-75% of your daily calorie expenditure.

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including BMR plus physical activity and the thermic effect of food. It's your maintenance calorie level.

How many calories should I eat to lose weight?

To lose weight safely, subtract 300-500 calories from your TDEE for a loss of 0.5-1 lb per week. Never go below 1,200 calories for women or 1,500 for men without medical supervision.

How accurate is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is considered the most accurate BMR formula for the general population, with an accuracy rate of about 90% for most people. Individual variations in metabolism can affect actual values.

What activity level should I choose?

Sedentary: Little or no exercise. Lightly active: Light exercise 1-3 days/week. Moderately active: Moderate exercise 3-5 days/week. Very active: Hard exercise 6-7 days/week. Extra active: Very hard exercise and physical job.

Calorie Calculator

Calculate your BMR, TDEE, and daily calorie needs for weight management

Personal Details

Gender

Male

Female

Age (years)

30 years

Height

175 cm

Weight

75.0 kg

Activity Level

Sedentary

Little or no exercise, desk job

×1.2

Lightly Active

Light exercise 1-3 days/week

×1.375

Moderately Active

Moderate exercise 3-5 days/week

×1.55

Very Active

Hard exercise 6-7 days/week

×1.725

Extra Active

Very hard exercise, physical job

×1.9

Basal Metabolic Rate (BMR) 1,650

Activity Factor 1.2

Daily Maintenance 1,980

Your Calorie Needs

Daily Maintenance Calories

1,980

calories/day

BMR: 1,650 cal/day

Calories by Goal

Weight Loss (0.5 lb/week) 1,730

Weight Loss (1 lb/week) 1,480

                            Maintenance
                            1,980
                        

Weight Gain (0.5 lb/week) 2,230

Weight Gain (1 lb/week) 2,480

Macronutrient Breakdown

Protein

495

124g

Carbs

743

186g

Fat

743

83g

Based on balanced ratio: 25% protein, 35% carbs, 40% fat

Calculation History

Date Saved	Gender	Age	Height	Weight	Activity	BMR	Maintenance	Action

What is BMR?

Basal Metabolic Rate is the calories your body burns at rest. It accounts for 60-75% of daily calorie expenditure.

What is TDEE?

Total Daily Energy Expenditure includes BMR plus physical activity. This is your maintenance calorie level.

Weight Change

3,500 calories = 1 lb of fat. A deficit of 500 calories/day leads to 1 lb weight loss per week.

Health & Nutrition Disclaimer

The Calorie Calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for the general population. Results are estimates and individual variations in metabolism can affect actual calorie needs.

Important: This calculator is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider or registered dietitian before starting any diet or exercise program, especially if you have underlying health conditions.

Safe calorie levels: Women should not consume less than 1,200 calories per day and men no less than 1,500 without medical supervision. Rapid weight loss can lead to health complications.

Last Updated: March 2026 Mifflin-St Jeor Equation