Calorie Requirement Calculator
Estimate daily calorie needs.
About this tool
This calculator uses the Mifflin-St Jeor equation for basal metabolic rate (BMR) — the energy your body uses at rest — then multiplies by an activity factor to get your total daily energy expenditure (TDEE).
Mifflin-St Jeor is the most accurate prediction equation for adults in normal-weight to mildly obese ranges, and is recommended by the Academy of Nutrition and Dietetics.
Frequently asked questions
How fast should I aim to lose weight?
About 0.5 kg (1 lb) per week is sustainable and preserves muscle. Faster loss risks rebound and muscle loss.
Why protein 1.6 g/kg?
Strong evidence supports 1.4–2.0 g/kg for preserving lean mass during a calorie deficit. 1.6 g/kg is a good middle target.
Why doesn't this match my tracker?
Wearables overestimate calorie burn by 10–30%. This formula is a population average — adjust based on your real-world results after 2 weeks.
⚕️ Educational only — not a substitute for professional medical advice, diagnosis, or treatment. In an emergency call your local emergency services.