Calorie Calculator
Your BMR and daily calorie needs from the Mifflin-St Jeor equation, with maintenance calories at every activity level and targets for steady weight loss or gain.
Calories by activity level
| Activity level | Calories/day |
|---|---|
| Sedentary | 2,009 kcal |
| Lightly active | 2,302 kcal |
| Moderately active | 2,595 kcal |
| Very active | 2,888 kcal |
| Extremely active | 3,181 kcal |
Estimates from the Mifflin-St Jeor equation — individual needs vary. Not medical advice; consult a professional before major dietary changes.
Frequently asked questions
How many calories should I eat a day?
It depends on your size, age, sex, and activity. A 35-year-old man of 175 cm and 75 kg who exercises 3–5 days a week burns about 2,595 kcal a day — eating that maintains weight, while roughly 500 fewer loses about 0.5 kg a week. Run your own numbers above.
What is BMR and how is it calculated?
Basal metabolic rate is the energy your body uses at complete rest. This calculator uses the Mifflin-St Jeor equation — BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 (men) or −161 (women) — generally regarded as the most accurate standard formula.
What is TDEE?
Total daily energy expenditure: BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extremely active). It's your maintenance calories — eat above it to gain weight, below it to lose.
How big a calorie deficit is safe?
A 500 kcal/day deficit (about 0.5 kg a week) is the common guideline; 250 kcal is gentler and easier to sustain. Avoid eating below your BMR for extended periods, and speak to a professional before major changes — these are estimates, not medical advice.