Daily Calorie Calculator
Formula
BMR = 10×weight + 6.25×height − 5×age + 5 (male)
The Mifflin-St Jeor equation estimates your Basal Metabolic Rate (BMR) — calories burned at rest. Multiply by your activity factor for Total Daily Energy Expenditure (TDEE). Note: this uses the male formula. Female formula subtracts 161 instead of adding 5.
How to use
- Enter your Weight, Height, and Age.
- Select your Sex and Activity Level.
- Read your Daily Calories (TDEE) and resting BMR.
Example
A 30-year-old, 70 kg, 170 cm male who is moderately active has a BMR of about 1,618 calories and a TDEE of roughly 2,507 calories per day (1,618 × 1.55).
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate — the calories your body burns just to stay alive (breathing, circulation, cell production).
What is TDEE?
Total Daily Energy Expenditure — BMR × activity factor. This is the total calories you burn per day.
How do I lose weight?
Eat 300-500 calories below your TDEE for steady weight loss of 0.5-1 lb per week.
How many calories should I eat to gain weight or muscle?
To gain weight you eat above your TDEE, typically a surplus of 250 to 500 calories per day for steady gains of about half a pound to a pound per week. A smaller surplus paired with strength training favors lean muscle over fat, while a larger surplus speeds up the scale but adds more fat. Going far beyond 500 extra calories rarely builds muscle faster, since the body can only synthesize so much tissue at a time.
Should I recalculate my calories as my weight changes?
Yes. Your BMR and TDEE both depend on your current weight, so as you lose or gain pounds your daily calorie needs shift accordingly. Someone who drops 20 pounds will burn noticeably fewer calories at rest, which is a common reason weight loss stalls if intake stays the same. Re-running the numbers every 10 to 15 pounds of change keeps your targets accurate.