Estimate your daily calories (BMR and TDEE) for maintaining, losing or gaining weight.
BMR is the energy your body uses at rest, estimated here with the Mifflin-St Jeor equation. Multiplying it by an activity factor gives your TDEE, the calories to maintain your weight. To lose weight the tool subtracts about 500 per day, and to gain it adds about 500.
The activity factor makes a big difference, so pick the level that matches a typical week, not your best week. Most people who exercise a few times but sit at a desk fall around light to moderate. If in doubt, choose the lower level and adjust after tracking your weight for a couple of weeks.
A moderate 500-calorie daily change is easier to sustain than an extreme cut. Very large deficits can cost muscle and make the plan hard to keep, so gradual change with enough protein and sleep usually works better over months.
These formulas are population averages. Your real needs depend on body composition, genetics, health and how you move all day, so use the number as a starting point and refine it against real results.
BMR is the energy used at complete rest. TDEE adds daily activity and exercise, so it is higher than BMR.
A common target is about 500 fewer calories than your TDEE per day, roughly 0.45 kg (1 lb) of fat per week.
No. It is an estimate for general planning and is not a substitute for advice from a doctor or dietitian.
It uses the Mifflin-St Jeor equation, a widely used and reasonably accurate estimate for most adults.
Enter height in centimetres and weight in kilograms. You can convert other units first with the unit converter.
It is a starting estimate. Very lean or very muscular people may need a body-fat-based formula for more accuracy.