Free Calorie Calculator
Calculate your daily calorie needs with our free TDEE and BMR calculator. Uses the Mifflin-St Jeor equation to estimate calories for weight loss, maintenance, and muscle gain based on age, gender, height, weight, and activity level.
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5'10"
BMR
1737
base rate
Maintain
2693
cal/day
Lose Weight
2193
-1 lb/week
Gain Weight
3193
+1 lb/week
Formula
BMR (male) = 10×weight(kg) + 6.25×height(cm) – 5×age + 5 | BMR (female) = 10×weight(kg) + 6.25×height(cm) – 5×age – 161 | TDEE = BMR × Activity FactorHow the Calorie Calculator Works
This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate formula for estimating daily calorie needs. It first calculates your Basal Metabolic Rate (BMR) — the calories your body burns at rest — then multiplies by an activity factor to estimate your Total Daily Energy Expenditure (TDEE).
Your results show three targets: calories to maintain your current weight, a deficit for weight loss (approximately 1 pound per week), and a surplus for weight gain. These are estimates — individual metabolism varies based on genetics, muscle mass, hormones, and other factors.
Understanding BMR and TDEE
BMR (Basal Metabolic Rate) accounts for 60-75% of your daily calorie burn. It covers essential functions like breathing, circulation, cell production, and brain activity. BMR is influenced by age (it decreases about 1-2% per decade after 20), gender (men typically have higher BMR due to more muscle mass), height, and weight.
TDEE (Total Daily Energy Expenditure) adds your physical activity on top of BMR. This is the number that matters for weight management — eat above it to gain weight, below it to lose weight, and at it to maintain.
Calorie Guidelines for Common Goals
- Weight loss: Eat 500 calories below TDEE for ~1 lb/week loss, or 1,000 below for ~2 lbs/week
- Maintenance: Eat at your TDEE to maintain current weight
- Muscle gain: Eat 250-500 calories above TDEE with adequate protein and strength training
- Minimum intake: Don't go below 1,200 (women) or 1,500 (men) calories without medical guidance
Tips for Accurate Calorie Tracking
- Use a food scale — portion estimation is notoriously inaccurate
- Track consistently — even a few days of tracking can reveal eating patterns
- Don't forget liquids — coffee drinks, juice, and alcohol can add hundreds of calories
- Adjust over time — recalculate every 10-15 pounds lost or gained
Frequently Asked Questions
What is TDEE and how is it different from BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your organs functioning, blood circulating, and cells alive. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor that accounts for exercise and daily movement. TDEE represents the total calories you actually burn in a day.
How many calories should I eat to lose weight?
To lose about 1 pound per week, create a deficit of 500 calories per day below your TDEE. For 2 pounds per week, aim for a 1,000 calorie deficit. However, most health experts recommend not going below 1,200 calories/day for women or 1,500 for men without medical supervision. Slower, sustainable weight loss is more effective long-term.
Why does the Mifflin-St Jeor equation give different results than other calculators?
There are several BMR formulas (Harris-Benedict, Katch-McArdle, etc.). The Mifflin-St Jeor equation, published in 1990, is considered the most accurate for most people according to the American Dietetic Association. Results can vary by 100-200 calories between formulas, which is why all calorie calculations are estimates.
How do I know which activity level to choose?
Sedentary means minimal movement beyond daily living (desk job, no exercise). Light activity is 1-3 days of light exercise per week. Moderate is 3-5 days of moderate exercise. Active means 6-7 days of hard exercise. Very active applies to athletes training twice daily or people with very physical jobs. When in doubt, choose one level lower than you think.
Should I eat back calories burned during exercise?
It depends on your goals. For weight loss, eating back all exercise calories can slow progress since calorie burn estimates are often inflated. A good rule is to eat back about 50% of exercise calories. For maintenance or muscle gain, eating back exercise calories helps ensure you're fueling recovery adequately.