Calculate your daily calorie needs based on your age, weight, height, and activity level
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to maintain basic functions like breathing, circulation, and cell production. Your Total Daily Energy Expenditure (TDEE) builds on BMR by factoring in your physical activity level, giving you the total calories you need each day to maintain your current weight.
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most reliable formula for estimating BMR in most people. The equation accounts for your age, gender, weight, and height, then multiplies the result by an activity factor ranging from sedentary to extra active to produce your TDEE.
For weight management, a moderate calorie deficit of 500 calories per day typically results in about one pound of weight loss per week. A mild deficit of 250 calories per day is a more gradual approach at roughly half a pound per week. Health experts generally advise against deficits exceeding 1,000 calories per day, as this can lead to nutrient deficiencies and muscle loss. Always consult a healthcare professional before starting a significant calorie restriction plan.