Daily Calorie Calculator
Calculate your BMR and daily calorie needs (TDEE) with the Mifflin-St Jeor equation, plus targets for losing or gaining weight.
896 views
How Are Daily Calorie Needs Calculated?
Your basal metabolic rate (BMR) — the energy your body burns at complete rest — is estimated with the Mifflin-St Jeor equation: men 10×weight + 6.25×height − 5×age + 5; women the same minus 161. Multiplying BMR by an activity factor (1.2 sedentary … 1.9 very active) gives your total daily energy expenditure (TDEE), the calories that keep your weight stable.
A deficit of roughly 500 kcal/day yields about 0.5 kg of weight loss per week; a 500 kcal surplus supports gaining. These are population estimates — individual metabolism varies. This tool is informational, not medical or dietary advice.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is what you burn at complete rest; TDEE adds everything else — daily movement, work and exercise — via the activity multiplier. Weight management targets are based on TDEE.
How many calories to lose half a kilo per week?
About 500 kcal below your TDEE each day. Half a kilogram of body fat stores roughly 3,500 kcal, so a daily 500 kcal deficit adds up to that in a week.
How accurate is the estimate?
Mifflin-St Jeor is the most accurate general-purpose equation, but individual metabolism can differ by ±10% or more. Track your weight for 2–3 weeks and adjust the target accordingly.
Similar Tools
Report a Problem
Daily Calorie Calculator