Calorie Calculator
Accurately calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula, then calculate your Total Daily Energy Expenditure (TDEE) based on your activity level. Get calorie recommendations for weight loss, maintenance, and muscle gain to help you manage your weight and diet scientifically.
Parameters Input
Enter your personal information, results update in real-time
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Basal Metabolic Rate (BMR) kcal/day
Daily Calorie Recommendations by Goal
Weight Loss
BMR x Activity Factor - 500
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Maintain Weight
TDEE = BMR x Activity Factor
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Muscle Gain
TDEE + 300~500
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Calories by Activity Level
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the minimum number of calories your body needs to maintain life while at rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by the activity factor, representing the total calories you burn in a day. To lose weight, you need to consume fewer calories than your TDEE. To gain muscle, you need to consume more than your TDEE.
Male BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5; Female BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. This is currently considered one of the most accurate formulas for estimating basal metabolic rate.
This calculator provides scientifically estimated values. Actual metabolic rates vary due to individual factors such as body composition, muscle mass, and hormone levels. We recommend using these results as a starting reference and adjusting your intake weekly based on actual weight changes. All calculations are performed locally in your browser; no data is uploaded.