🔥 Daily Calorie & BMR Calculator

Find your exact calorie needs for weight loss, gain, or maintenance

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cm
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Daily Calorie Target
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BMR (Base Metabolic Rate)
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TDEE (Maintenance)
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How to Calculate Your Daily Calorie Needs

Knowing your daily calorie target is the foundation of any weight management goal — whether you want to lose fat, build muscle, or simply maintain your current weight. This calculator uses the Mifflin-St Jeor equation, widely regarded by nutritionists as one of the most accurate methods for estimating metabolic rate.

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions — breathing, circulation, cell production — while completely at rest. It does not include any physical activity.

What is TDEE?

Total Daily Energy Expenditure (TDEE) takes your BMR and multiplies it by an activity factor based on how much you move during the day. This gives you your true maintenance calorie level — eat this many calories and your weight stays stable.

Creating a Calorie Deficit or Surplus

A safe, sustainable rate of weight loss is about 0.5 kg per week, achieved through a 500 calorie/day deficit below your TDEE. Similarly, a 500 calorie surplus supports steady weight gain without excessive fat accumulation. Avoid deficits larger than 750-1000 kcal/day without medical supervision, as this can lead to muscle loss and nutrient deficiencies.

Frequently Asked Questions

How accurate is this calorie calculator? +
The Mifflin-St Jeor equation used here is considered accurate to within 10% for most people. Individual metabolism varies due to genetics, muscle mass, and hormonal factors — use this as a starting point and adjust based on your actual results over 2-3 weeks.
Should I eat the same calories every day? +
Not necessarily. Many people prefer calorie cycling — eating slightly more on training days and less on rest days, while hitting the same weekly average. Both approaches work as long as the weekly total matches your goal.
Why am I not losing weight despite eating fewer calories? +
Common reasons include inaccurate calorie tracking, water retention masking fat loss, insufficient protein intake leading to muscle loss instead of fat loss, or your TDEE being lower than estimated due to reduced activity (which often happens unconsciously when dieting).
Is BMR the same as the number of calories I should eat? +
No — never eat below your BMR for extended periods. BMR is your body's minimum requirement at complete rest. Your calorie target should be based on TDEE (which includes activity), not BMR alone.