Calorie Calculator
Calculate your daily calorie needs, BMR and TDEE based on your body and activity level
Uses the Mifflin-St Jeor equation, the formula most dietitians rely on.
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This calorie calculator estimates your BMR (calories your body burns at complete rest) and your TDEE (total daily calories including activity), then turns them into practical daily targets for losing, maintaining or gaining weight.
It uses the Mifflin-St Jeor equation, which research has repeatedly found to be the most accurate of the standard formulas for most adults. A moderate deficit of about 500 kcal per day corresponds to roughly half a kilogram of weight loss per week.
- Find your maintenance calories before starting a diet
- Set a realistic daily target for gradual weight loss
- Plan a controlled calorie surplus for muscle gain
- Recalculate needs after your weight or activity changes
- Recalculate every 5 kg of weight change. Your needs shift as your body does
- Do not eat below your BMR for extended periods without medical supervision
- Activity level is the easiest input to overestimate. When in doubt, pick the lower option
- Combine the calorie target with adequate protein to preserve muscle while losing weight
What is the difference between BMR and TDEE?+
BMR is what your body burns at complete rest just to stay alive. TDEE adds everything else: daily movement, work and exercise. Weight management targets are based on TDEE.
How many calories should I eat to lose weight?+
A common, sustainable approach is 500 kcal below your TDEE, which yields roughly 0.5 kg per week. Larger deficits work faster but are harder to sustain and riskier for muscle loss.
How accurate are calorie calculators?+
Formulas estimate within about 10 percent for most people. Treat the number as a starting point, track your weight for two or three weeks and adjust intake based on the real trend.
Which formula does this calculator use?+
The Mifflin-St Jeor equation, the formula most dietitians use today. It replaced the older Harris-Benedict equation because it predicts measured metabolic rates more accurately.
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Free online calorie calculator tool by UrDailyTools. No registration required, works in your browser. Updated regularly for accuracy and performance.