Find how many calories you need to maintain or lose weight.
Calories per day, estimated with the Mifflin-St Jeor equation.
Whether your goal is to lose weight, maintain it, or build muscle, everything starts with knowing your daily calorie needs. This calorie calculator uses the Mifflin-St Jeor equation — the formula most recommended by dietitians — to estimate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE).
Enter your age, height, weight, gender, and activity level to see how many calories you burn at rest, how many you need to maintain your weight, and a safe target for weight loss.
Basal Metabolic Rate is the number of calories your body burns at complete rest just to keep you alive — breathing, circulation, and cell repair.
A deficit of about 500 calories per day leads to roughly 0.5 kg of weight loss per week, which is considered safe and sustainable.
It gives a reliable estimate for most people, but individual metabolism varies. Track your weight for 2–3 weeks and adjust your intake if needed.