Calorie Calculator

How Calories Are Calculated

This calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula for most people. First, your Basal Metabolic Rate (BMR) is calculated, then multiplied by your activity multiplier to get your Total Daily Energy Expenditure (TDEE).

Male BMR: (10 × kg) + (6.25 × cm) − (5 × age) + 5
Female BMR: (10 × kg) + (6.25 × cm) − (5 × age) − 161

Weight Loss & Gain

• A 500 calorie/day deficit leads to approximately 1 lb of fat loss per week.
• A 500 calorie/day surplus leads to approximately 1 lb of weight gain per week.
• Protein intake of 0.7–1g per pound of bodyweight helps preserve muscle during weight loss.