Calorie & BMR
Basal metabolic rate (Mifflin-St Jeor) and daily calorie targets by goal.
Daily calories to maintain weight
2,587 kcal
BMR (at rest): 1,669 kcal
Mild weight loss (−0.25 kg/wk)
2,337 kcal
Weight loss (−0.5 kg/wk)
2,087 kcal
Weight gain (+0.25 kg/wk)
2,887 kcal
BMR
1,669 kcal
AI Breakdown & Smart Takeaway
Plain-English insight on your numbers
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How the Calorie & BMR works
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and then applies your activity level to compute your Total Daily Energy Expenditure (TDEE), giving you precise calorie targets for weight loss, maintenance, or muscle gain. It's built for anyone who wants a science-backed starting point for a diet or fitness plan rather than guessing.
BMR is the energy you burn at complete rest. Multiplying by an activity factor gives TDEE — calories to maintain weight.
We then show targets for gentle or faster weight loss and for gaining.
Formula
Mifflin-St Jeor: BMR = 10·kg + 6.25·cm − 5·age + s; TDEE = BMR × activity
Pro tips
- Recalculate every few kilos — your TDEE changes as your weight does.
Key terms
- BMR (Basal Metabolic Rate)
- — The number of calories your body requires at complete rest to sustain essential physiological functions like breathing, circulation, and temperature regulation.
- TDEE (Total Daily Energy Expenditure)
- — Your total calorie burn over 24 hours, combining BMR with the energy cost of all physical activity and digestion.
- Mifflin-St Jeor Equation
- — A validated predictive formula developed in 1990 that estimates BMR from sex, age, height, and weight, and is considered the most accurate standard formula for most adults.
- Activity Factor (PAL)
- — A multiplier applied to BMR that accounts for your daily physical activity level, ranging from sedentary (1.2) to very active or athletic (1.725–1.9).
- Caloric Deficit
- — The state of consuming fewer calories than your TDEE, which forces the body to draw on stored energy (primarily fat) to meet its needs.
- Macros (Macronutrients)
- — The three primary nutrient categories — protein, carbohydrates, and fat — whose caloric ratios within your daily target determine body composition and performance outcomes.