About the Calorie Calculator
Your basal metabolic rate is what the body burns at complete rest; total daily energy expenditure adds movement, exercise, and digestion on top. This calculator uses the Mifflin-St Jeor equation, the estimate most dietitians now prefer, and shows maintenance calories alongside common deficit and surplus targets.
How to use the Calorie Calculator
- Enter your age, sex, height, and weight.
- Choose the activity level that honestly describes your average week.
- Read your BMR and your estimated maintenance calories.
- Use the deficit and surplus figures as starting points, then adjust based on real results over two to three weeks.
The formula behind it
Mifflin-St Jeor: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 for men, or − 161 for women. TDEE = BMR × activity multiplier.
Frequently asked questions
How accurate are calorie estimates?
They are population averages and can be off by 10–15% for any individual. Treat the number as a starting hypothesis, then adjust it based on how your weight actually moves over a few weeks.
Which activity level should I choose?
Most people overestimate. A desk job with three gym sessions a week is "lightly active", not "very active". Choosing one level too high is the single most common reason a plan stalls.
How big should a deficit be?
A deficit of roughly 15–20% below maintenance is a common recommendation, giving steady loss without the muscle loss and adherence problems that come with very aggressive cuts.
Why did my weight not move this week?
Daily weight swings of a kilogram or more come from water, sodium, and digestion. Trends over two to three weeks are meaningful; single readings are noise.
These are statistical estimates for healthy adults, not medical advice. Anyone who is pregnant, managing a health condition, or working with a clinical team should follow professional guidance instead.