Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for most people. Enter your age, gender, height, weight, and activity level to get your numbers.
The calculator shows your BMR (calories burned at complete rest), your maintenance calories (TDEE) based on your activity level, and suggested daily targets for mild weight loss (-250 calories), moderate weight loss (-500 calories), and weight gain (+500 calories). Height can be entered in centimeters or feet/inches, and weight in kilograms or pounds.
This is an estimate, not a prescription — individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use the numbers as a starting point and adjust based on your actual results over 2-4 weeks. Consult a healthcare provider or registered dietitian for personalized nutrition advice.
By The Paper Room Editorial Team — Financial & Utility Tools
Frequently asked questions
What is the Mifflin-St Jeor equation?▼
The Mifflin-St Jeor equation estimates Basal Metabolic Rate (BMR). For males: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For females: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. It was published in 1990 and is widely considered the most accurate predictive equation for BMR in non-obese individuals.
What is the difference between BMR and TDEE?▼
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your organs functioning. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor that accounts for exercise and daily movement. TDEE is the number you actually need to eat to maintain your current weight.
How accurate is this calculator?▼
The Mifflin-St Jeor equation is accurate to within about 10% for most people, meaning your actual BMR could be up to 10% higher or lower than the estimate. Factors like muscle mass, genetics, hormones, and metabolic adaptation aren't captured by any formula. Use the result as a starting point and adjust based on real-world results.
How many calories should I cut to lose weight?▼
A deficit of 500 calories per day below your TDEE produces roughly 1 pound (0.45 kg) of fat loss per week. A milder deficit of 250 calories per day produces about 0.5 pounds per week and is easier to sustain. Deficits larger than 500-750 calories per day are generally not recommended without medical supervision.
Which activity level should I choose?▼
Sedentary: desk job with no exercise. Lightly active: light exercise 1-3 days per week. Moderately active: moderate exercise 3-5 days per week. Very active: hard exercise 6-7 days per week. Extra active: very hard exercise plus a physical job, or training twice per day. Most people overestimate their activity level — when in doubt, choose one level lower.