Know your BMR and exactly how much to eat for your goal
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Activity multiplier: 1.55×
Your Daily Calorie Needs
Calorie Targets by Goal
Note: These estimates use the Mifflin-St Jeor equation, widely considered the most accurate predictive formula for most adults. Individual needs vary based on metabolism, muscle mass, health conditions, and other factors. For medical dietary advice, consult a registered dietitian or healthcare professional.
The Calorie Calculator uses the Mifflin-St Jeor equation — the gold standard for estimating Basal Metabolic Rate — to tell you exactly how many calories your body needs each day. Enter your age, sex, height, weight, and activity level to get your BMR, maintenance calories, and precise targets for weight loss or muscle gain. Works in both metric and imperial units.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic functions like breathing and circulation. It forms the foundation of all calorie calculations — your daily needs are your BMR multiplied by an activity factor.
The Mifflin-St Jeor equation, published in 1990, calculates BMR as: (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5 for men, or − 161 for women. Studies consistently show it is the most accurate predictive formula for estimating caloric needs in most adults.
A deficit of 500 kcal/day below your maintenance level produces roughly 0.5 kg (1 lb) of fat loss per week — a safe, sustainable rate. A 250 kcal deficit gives a gentler 0.25 kg/week pace. Deficits beyond 1,000 kcal/day are generally not recommended without medical supervision.
Your BMR only covers resting energy. Your Total Daily Energy Expenditure (TDEE) — what you actually burn — multiplies your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (very hard training plus physical job). Even moderate exercise can add 350–500 kcal/day to your needs.