Calorie Calculator

This calculator uses the Mifflin-St Jeor formula, now considered the most reliable way to estimate basal metabolic rate (BMR) — the energy your body spends at rest to maintain vital functions.

For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5. For women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161.

This BMR is then multiplied by an activity factor (from 1.2 for a sedentary lifestyle to 1.9 for very intense activity) to get your total daily energy expenditure (TDEE) — the number of calories to eat to maintain your current weight. To lose weight, aim for a deficit of roughly 300 to 500 kcal below this figure; to gain weight, a similar surplus.