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Calorie Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using Mifflin-St Jeor or Harris-Benedict equations. Get calorie targets for any goal.

Personal Information

Enter your stats to calculate daily calorie needs

Basic Stats
Activity Level
Goal

Lose Weight Fast

−1,000 cal/day (~2 lb/wk)

Lose Weight

−500 cal/day (~1 lb/wk)

Mild Loss

−250 cal/day (~0.5 lb/wk)

Maintain Weight

TDEE — no change

Mild Gain

+250 cal/day (~0.5 lb/wk)

Build Muscle

+500 cal/day (~1 lb/wk)

Daily Calorie Target
---
kcal / day
BMR (at rest)
---
kcal/day basal metabolic rate
TDEE (maintenance)
---
kcal/day total daily expenditure
BMI
--
body mass index

Calorie Targets by Goal

General Calorie Guide

1 lb fat~3,500 kcal
Safe deficit500–1,000/day
Min. calories1,200 (W) / 1,500 (M)
Protein /lb LBM0.7–1.0g

BMR Formula Reference

Mifflin-St Jeor (Men)

10×W + 6.25×H − 5×A + 5

Mifflin-St Jeor (Women)

10×W + 6.25×H − 5×A − 161

Katch-McArdle

370 + 21.6 × LBM(kg)